Tofu vs Tempeh: Nutrition Comparison

Tofu and tempeh are both made from soybeans but differ significantly in their production process and nutritional profile. Tempeh is made from fermented whole soybeans, giving it a firmer texture, nuttier flavour, and notably more protein and fibre than tofu per serving. The fermentation process also makes tempeh easier to digest and enhances absorption of minerals. Tofu has a milder flavour and more versatile texture, making it easier to use in a wider range of dishes. For maximum protein and fibre, tempeh is the stronger nutritional choice. For culinary versatility and a lower calorie option, tofu is preferable.

Which has more calories, Tofu or Tempeh?

Tofu has 85.8 calories and Tempeh has 163.2 calories per comparable serving. Tempeh is the more calorie-dense of the two.

Which has more protein, Tofu or Tempeh?

Tofu provides 8.6g of protein versus 17.2g in Tempeh. Tempeh is the higher-protein choice.

Which has less fat, Tofu or Tempeh?

Tofu contains 4.3g of fat compared with 9.2g in Tempeh. Tofu is the leaner option.

Which has less saturated fat, Tofu or Tempeh?

Tofu has 0.5g of saturated fat and Tempeh has 2.6g. Tofu is lower in saturated fat.

Which has more sodium, Tofu or Tempeh?

Tofu contains 16.2mg of sodium versus 7.7mg in Tempeh. Tofu is substantially higher in sodium.

Which has more fiber, Tofu or Tempeh?

Tofu has 1.1g of fiber and Tempeh has 0g. Tofu provides more fiber.