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.
Nutrition Comparison
| Nutrient |
1 Serving (85g)*
|
1 Serving (85.0g)
|
|---|---|---|
| Calories | 85.8 kcal | 140.2 kcal |
| Total Fat | 4.3 g | 3.5 g |
| Saturated Fat | 0.5 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 16.2 mg | 340 mg |
| Total Carbs | 2.2 g | 14 g |
| Dietary Fiber | 1.1 g | 5 g |
| Sugars | 0 g | 3 g |
| Protein | 8.6 g | 11 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.