Tempeh vs. Tofu

Nutrition comparison of Tempeh and Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tempeh versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tempeh and tofu:

  • Both tofu and tempeh are high in calcium, iron and protein.
  • Tempeh has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Tempeh is an excellent source of potassium.
  • Tofu has 73% less saturated fat than tempeh.
Detailed nutritional comparison of tempeh and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tempeh (Tempeh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Tempeh src
Image of Tofu src

Calories and Carbs

calories

Tempeh is high in calories and tofu has 60% less calories than tempeh - tofu has 76 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, tempeh is heavier in carbs, lighter in fat and similar to tofu for protein. Tempeh has a macronutrient ratio of 39:15:47 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tempeh Tofu
Protein 39% 39%
Carbohydrates 15% 9%
Fat 47% 52%
Alcohol ~ ~

carbohydrates

Tofu and tempeh contain similar amounts of carbs - tofu has 1.9g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

Tofu has more dietary fiber than tempeh - tofu has 0.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Tofu and tempeh contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Both tofu and tempeh are high in protein. Tempeh has 151% more protein than tofu - tofu has 8.1g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Tofu has 73% less saturated fat than tempeh - tofu has 0.69g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

Vitamins

Vitamin C

Tofu and tempeh contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than tempeh - tofu has 25.5ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Tofu and tempeh contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

Vitamin K

Tofu and tempeh contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

Tempeh has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both tempeh and tofu contain significant amounts of thiamin and folate.

Tempeh Tofu
Thiamin 0.078 MG 0.081 MG
Riboflavin 0.358 MG 0.052 MG
Niacin 2.64 MG 0.195 MG
Pantothenic acid 0.278 MG 0.068 MG
Vitamin B6 0.215 MG 0.047 MG
Folate 24 UG 15 UG
Vitamin B12 0.08 UG ~

Minerals

calcium

Both tofu and tempeh are high in calcium. Tofu has 215% more calcium than tempeh - tofu has 350mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Both tofu and tempeh are high in iron. Tofu has 99% more iron than tempeh - tofu has 5.4mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Tempeh is an excellent source of potassium and it has 240% more potassium than tofu - tofu has 121mg of potassium per 100 grams and tempeh has 412mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both tempeh and tofu contain significant amounts of alpha linoleic acid (ALA).

Tempeh Tofu
alpha linoleic acid 0.248 G 0.319 G
Total 0.248 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, both tempeh and tofu contain significant amounts of linoleic acid.

Tempeh Tofu
linoleic acid 4.052 G 2.38 G
Total 4.052 G 2.38 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Tempeh (Tempeh) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does tofu or tempeh contain more calories in 100 grams?
Tempeh is high in calories and tofu has 60% less calories than tempeh - tofu has 76 calories in 100g and tempeh has 192 calories.

Is tofu or tempeh better for protein?
Both tofu and tempeh are high in protein. Tempeh has 150% more protein than tofu - tofu has 8.1g of protein per 100 grams and tempeh has 20.3g of protein.

Does tofu or tempeh contain more calcium?
Both tofu and tempeh are high in calcium. Tofu has 220% more calcium than tempeh - tofu has 350mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does tofu or tempeh contain more iron?
Both tofu and tempeh are high in iron. Tofu has 100% more iron than tempeh - tofu has 5.4mg of iron in 100 grams and tempeh has 2.7mg of iron.

Does tofu or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 240% more potassium than tofu - tofu has 121mg of potassium in 100 grams and tempeh has 412mg of potassium.

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