Tofu vs Tempeh
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tempeh is higher in more vitamins & minerals
Calories (kcal)
Tofu 144
Tempeh 192
Protein (g)
Tofu 17.3
Tempeh 20.3
Carbs (g)
Tofu 2.78
Tempeh 7.64
Fat (g)
Tofu 8.72
Tempeh 10.8
Fiber (g)
Tofu 2.30
Tempeh —
Quick answers
Which has more protein?
Tempeh — 20.3g vs 17.3g per 100g.
Which has fewer calories?
Tofu, raw, firm, prepared with calcium sulfate — 144 vs 192 kcal per 100g.
Which is more nutrient-dense?
Tempeh scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu | Tempeh | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 144 kcal | 192 kcal | -25% |
| Macronutrients | |||
| Water | 69.8 g | 59.7 g | +17% |
| Protein | 17.3 g | 20.3 g | -15% |
| Total lipid (fat) | 8.72 g | 10.8 g | -19% |
| Carbohydrate, by difference | 2.78 g | 7.64 g | -64% |
| Fiber, total dietary | 2.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.26 g | 2.54 g | -50% |
| Fatty acids, total monounsaturated | 1.92 g | 3.20 g | -40% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.158 mg | 0.078 mg | +103% |
| Riboflavin (Vitamin B2) | 0.102 mg | 0.358 mg | -72% |
| Niacin (Vitamin B3) | 0.381 mg | 2.64 mg | -86% |
| Pantothenic acid (Vitamin B5) | 0.133 mg | 0.278 mg | -52% |
| Vitamin B-6 — Pyridoxine | 0.092 mg | 0.215 mg | -57% |
| Biotin (Vitamin B7) | 29.0 ug | 24.0 ug | +21% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0.080 ug | -100% |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 683 mg | 111 mg | +515% |
| Iron, Fe | 2.66 mg | 2.70 mg | -1% |
| Magnesium, Mg | 58.0 mg | 81.0 mg | -28% |
| Phosphorus, P | 190 mg | 266 mg | -29% |
| Potassium, K | 237 mg | 412 mg | -42% |
| Sodium, Na | 14.0 mg | 9.00 mg | +56% |
| Zinc, Zn | 1.57 mg | 1.14 mg | +38% |
| Copper, Cu | 0.378 mg | 0.560 mg | -33% |
| Manganese, Mn | 1.18 mg | 1.30 mg | -9% |
| Selenium, Se | 17.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 603 kj | 803 kj | -25% |
| Ash | 1.40 g | 1.62 g | -14% |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 24.0 ug | +21% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 24.0 ug | +21% |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 166 IU | 0 IU | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.024 g | 0.023 g | +4% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.925 g | 1.69 g | -45% |
| SFA 17:0 (Margaric acid) | — | 0.034 g | |
| SFA 18:0 (Stearic acid) | 0.311 g | 0.677 g | -54% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0.113 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.056 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.90 g | 3.10 g | -39% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.045 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 4.92 g | 4.30 g | +14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.34 g | 4.05 g | +7% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.582 g | 0.248 g | +135% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| Tryptophan (EAA) | 0.235 g | 0.194 g | +21% |
| Threonine (EAA) | 0.785 g | 0.796 g | -1% |
| Isoleucine (EAA, BCAA) | 0.849 g | 0.880 g | -4% |
| Leucine (EAA, BCAA) | 1.39 g | 1.43 g | -3% |
| Lysine (EAA) | 0.883 g | 0.908 g | -3% |
| Methionine (EAA) | 0.211 g | 0.175 g | +21% |
| Cystine (conditionally essential) | 0.057 g | 0.193 g | -70% |
| Phenylalanine (EAA) | 0.835 g | 0.893 g | -6% |
| Tyrosine (conditionally essential) | 0.701 g | 0.664 g | +6% |
| Valine (EAA, BCAA) | 0.870 g | 0.920 g | -5% |
| Arginine (conditionally essential) | 1.37 g | 1.25 g | +9% |
| Histidine (EAA) | 0.431 g | 0.466 g | -8% |
| Alanine | 0.773 g | 0.960 g | -19% |
| Aspartic acid | 2.04 g | 2.00 g | +2% |
| Glutamic acid | 3.29 g | 3.29 g | = |
| Glycine (conditionally essential) | 0.733 g | 0.754 g | -3% |
| Proline (conditionally essential) | 1.08 g | 1.03 g | +5% |
| Serine | 1.01 g | 1.02 g | = |
| Daidzein | — | 22.7 mg | |
| Genistein | — | 36.2 mg | |
| Isoflavones | |||
| Total isoflavones | — | 60.6 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Tofu, raw, firm, prepared with calcium sulfate nutrition facts Tempeh nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +515% in Tofu, raw, firm, prepared with calcium sulfate Thiamin (Vitamin B1) +103% in Tofu, raw, firm, prepared with calcium sulfate Vitamin B-12 — Cobalamin -100% in Tofu, raw, firm, prepared with calcium sulfate Niacin (Vitamin B3) -86% in Tofu, raw, firm, prepared with calcium sulfate
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