Tofu vs. Tempeh — In-Depth Nutrition Comparison
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Significant differences between tofu and tempeh
- Tofu has more calcium, selenium, and vitamin B1; however, tempeh is richer in copper, vitamin B2, vitamin B3, phosphorus, vitamin B6, and magnesium.
- Tofu covers your daily calcium needs 57% more than tempeh.
- Tofu contains less saturated fat.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Tempeh.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +515.3% |
| Contains more ZincZinc | +37.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +39.7% |
| Contains more PotassiumPotassium | +73.8% |
| Contains more CopperCopper | +48.1% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -35.7% |
| Contains more ManganeseManganese | +10.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.6% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin B2Vitamin B2 | +251% |
| Contains more Vitamin B3Vitamin B3 | +592.9% |
| Contains more Vitamin B5Vitamin B5 | +109% |
| Contains more Vitamin B6Vitamin B6 | +133.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 111mg | 57% |
| Selenium | 17.4µg | 0µg | 32% |
| Vitamin B2 | 0.102mg | 0.358mg | 20% |
| Copper | 0.378mg | 0.56mg | 20% |
| Vitamin B3 | 0.381mg | 2.64mg | 14% |
| Phosphorus | 190mg | 266mg | 11% |
| Vitamin B6 | 0.092mg | 0.215mg | 9% |
| Fiber | 2.3g | 9% | |
| Vitamin B1 | 0.158mg | 0.078mg | 7% |
| Saturated fat | 1.261g | 2.539g | 6% |
| Protein | 17.27g | 20.29g | 6% |
| Magnesium | 58mg | 81mg | 5% |
| Potassium | 237mg | 412mg | 5% |
| Manganese | 1.181mg | 1.3mg | 5% |
| Polyunsaturated fat | 4.921g | 4.3g | 4% |
| Zinc | 1.57mg | 1.14mg | 4% |
| Monounsaturated fat | 1.925g | 3.205g | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B5 | 0.133mg | 0.278mg | 3% |
| Fats | 8.72g | 10.8g | 3% |
| Calories | 144kcal | 192kcal | 2% |
| Carbs | 2.78g | 7.64g | 2% |
| Iron | 2.66mg | 2.7mg | 1% |
| Folate | 29µg | 24µg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 7.64g | N/A |
| Sodium | 14mg | 9mg | 0% |
| Tryptophan | 0.235mg | 0.194mg | 0% |
| Threonine | 0.785mg | 0.796mg | 0% |
| Isoleucine | 0.849mg | 0.88mg | 0% |
| Leucine | 1.392mg | 1.43mg | 0% |
| Lysine | 0.883mg | 0.908mg | 0% |
| Methionine | 0.211mg | 0.175mg | 0% |
| Phenylalanine | 0.835mg | 0.893mg | 0% |
| Valine | 0.87mg | 0.92mg | 0% |
| Histidine | 0.431mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.1% |
| Contains more ProteinProtein | +17.5% |
| Contains more FatsFats | +23.9% |
| Contains more CarbsCarbs | +174.8% |
| Contains more OtherOther | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.3% |
| Contains more Poly. FatPolyunsaturated fat | +14.4% |
| Contains more Mono. FatMonounsaturated fat | +66.5% |
