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Plate
Firm tofu Leader
Firm tofu5
VS
Tempeh
Tempeh3

Firm tofu leads 5–3 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

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

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN11.99 g
    10.57 g
  • Carbohydrate
    1.93 g
    3.98 g
  • Fibermore is better
    1.6 g
    —
  • Total sugarsless is better
    —
    —
  • Total fat
    6.06 g
    5.63 g
  • Saturated fatless is better
    WIN0.88 g
    1.32 g
  • Sodiumless is better
    9.72 mg
    4.69 mgWIN
  • Potassiummore is better
    164.58 mg
    214.58 mgWIN
  • Calciummore is better
    WIN474.31 mg
    57.81 mg
  • Ironmore is better
    WIN1.85 mg
    1.41 mg
  • Magnesiummore is better
    40.28 mg
    42.19 mgWIN
  • Vitamin Cmore is better
    WIN0.14 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