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.
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.
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.
Tempeh g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.