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Plate
Firm tofu
Firm tofu3
VS
Tempeh Leader
Tempeh5

Tempeh leads 5–3 · 8 categories decided

Each value is per 100 g edible portion.

The verdict

Tempeh comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Firm tofu for less saturated fat, more calcium and more vitamin C.

Pick Tempeh for more protein, less sodium, more potassium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    192 kcal
  • Proteinmore is better
    17.27 g
    20.29 gWIN
  • Carbohydrate
    2.78 g
    7.64 g
  • Fibermore is better
    2.3 g
    —
  • Total sugarsless is better
    —
    —
  • Total fat
    8.72 g
    10.8 g
  • Saturated fatless is better
    WIN1.26 g
    2.54 g
  • Sodiumless is better
    14 mg
    9 mgWIN
  • Potassiummore is better
    237 mg
    412 mgWIN
  • Calciummore is better
    WIN683 mg
    111 mg
  • Ironmore is better
    2.66 mg
    2.7 mgWIN
  • Magnesiummore is better
    58 mg
    81 mgWIN
  • Vitamin Cmore is better
    WIN0.2 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Firm tofu vs Tempeh · Foodatron