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  6. Tofu vs. Tempeh

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.

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
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Tempeh
Tempeh
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
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%
~equal in Iron ~2.7mg

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
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Tempeh
Tempeh
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Tempeh DV% diff.
Calcium 683mg 111mg 57%
Selenium 17.4µg 0µg 32%
Copper 0.378mg 0.56mg 20%
Vitamin B2 0.102mg 0.358mg 20%
Vitamin B3 0.381mg 2.64mg 14%
Phosphorus 190mg 266mg 11%
Fiber 2.3g 9%
Vitamin B6 0.092mg 0.215mg 9%
Vitamin B1 0.158mg 0.078mg 7%
Protein 17.27g 20.29g 6%
Saturated fat 1.261g 2.539g 6%
Magnesium 58mg 81mg 5%
Potassium 237mg 412mg 5%
Manganese 1.181mg 1.3mg 5%
Zinc 1.57mg 1.14mg 4%
Polyunsaturated fat 4.921g 4.3g 4%
Fats 8.72g 10.8g 3%
Vitamin B5 0.133mg 0.278mg 3%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 1.925g 3.205g 3%
Calories 144kcal 192kcal 2%
Carbs 2.78g 7.64g 2%
Iron 2.66mg 2.7mg 1%
Folate 29µg 24µg 1%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 83kcal 95kcal N/A
Weight per 100 calories 69g 52g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
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
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Tempeh
Tempeh
4
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 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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -50.3%
Contains more Poly. FatPolyunsaturated fat +14.4%
Contains more Mono. FatMonounsaturated fat +66.5%

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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.