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Tofu vs Tempeh - In-Depth Nutrition Comparison

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Significant differences between Tofu and Tempeh

  • Tofu has more Calcium, and Vitamin B1, however Tempeh is richer in Selenium, Copper, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, and Magnesium.
  • Tofu covers your daily Calcium needs 57% more than Tempeh.
  • Tempeh has 2 times less Vitamin B1 than Tofu. Tofu has 0.158mg of Vitamin B1, while Tempeh has 0.078mg.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
6
Tempeh
Contains more Calcium +515.3%
Contains more Zinc +37.7%
Contains more Magnesium +39.7%
Contains more Phosphorus +40%
Contains more Potassium +73.8%
Contains less Sodium -35.7%
Contains more Copper +48.1%
Equal in Iron - 2.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Calcium +515.3%
Contains more Zinc +37.7%
Contains more Magnesium +39.7%
Contains more Phosphorus +40%
Contains more Potassium +73.8%
Contains less Sodium -35.7%
Contains more Copper +48.1%
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" chart 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g g 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
Vitamin A 166IU 0IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
20
Tempeh
Mineral Summary Score
77
Tofu
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
122%
Tempeh
Carbohydrates
3%
Tofu
8%
Tempeh
Fats
40%
Tofu
50%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.