Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu vs. Tempeh — In-Depth Nutrition Comparison

Compare

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.

Infographic

Tofu vs Tempeh infographic
Infographic link

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.
Tofu
3
:
7
Tempeh
Contains more Calcium +515.3%
Contains more Zinc +37.7%
Contains more Selenium +∞%
Contains more Magnesium +39.7%
Contains more Phosphorus +40%
Contains more Potassium +73.8%
Contains less Sodium -35.7%
Contains more Copper +48.1%
Contains more Manganese +10.1%
Equal in Iron - 2.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +515.3%
Contains more Zinc +37.7%
Contains more Selenium +∞%
Contains more Magnesium +39.7%
Contains more Phosphorus +40%
Contains more Potassium +73.8%
Contains less Sodium -35.7%
Contains more Copper +48.1%
Contains more Manganese +10.1%
Equal in Iron - 2.7

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.
Tofu
4
:
5
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.6%
Contains more Folate +20.8%
Contains more Vitamin B2 +251%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B5 +109%
Contains more Vitamin B6 +133.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.6%
Contains more Folate +20.8%
Contains more Vitamin B2 +251%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B5 +109%
Contains more Vitamin B6 +133.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
4
Tempeh
Contains more Water +17.1%
Contains more Protein +17.5%
Contains more Fats +23.9%
Contains more Carbs +174.8%
Contains more Other +15.7%
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Water +17.1%
Contains more Protein +17.5%
Contains more Fats +23.9%
Contains more Carbs +174.8%
Contains more Other +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Tempeh
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +66.5%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +66.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Tempeh
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Tempeh Opinion
Net carbs 0.48g 7.64g Tempeh
Protein 17.27g 20.29g Tempeh
Fats 8.72g 10.8g Tempeh
Carbs 2.78g 7.64g Tempeh
Calories 144kcal 192kcal Tempeh
Fiber 2.3g Tofu
Calcium 683mg 111mg Tofu
Iron 2.66mg 2.7mg Tempeh
Magnesium 58mg 81mg Tempeh
Phosphorus 190mg 266mg Tempeh
Potassium 237mg 412mg Tempeh
Sodium 14mg 9mg Tempeh
Zinc 1.57mg 1.14mg Tofu
Copper 0.378mg 0.56mg Tempeh
Manganese 1.181mg 1.3mg Tempeh
Selenium 17.4µg 0µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.078mg Tofu
Vitamin B2 0.102mg 0.358mg Tempeh
Vitamin B3 0.381mg 2.64mg Tempeh
Vitamin B5 0.133mg 0.278mg Tempeh
Vitamin B6 0.092mg 0.215mg Tempeh
Folate 29µg 24µg Tofu
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.235mg 0.194mg Tofu
Threonine 0.785mg 0.796mg Tempeh
Isoleucine 0.849mg 0.88mg Tempeh
Leucine 1.392mg 1.43mg Tempeh
Lysine 0.883mg 0.908mg Tempeh
Methionine 0.211mg 0.175mg Tofu
Phenylalanine 0.835mg 0.893mg Tempeh
Valine 0.87mg 0.92mg Tempeh
Histidine 0.431mg 0.466mg Tempeh
Saturated Fat 1.261g 2.539g Tofu
Monounsaturated Fat 1.925g 3.205g Tempeh
Polyunsaturated fat 4.921g 4.3g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
20%
Tempeh
Minerals Daily Need Coverage Score
87%
Tofu
73%
Tempeh

Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.278g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 5mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.