Which is More Nutritious: Tofu or Tempeh?

You Decide

Both tofu and tempeh are nutritious plant-based foods that provide a range of essential nutrients. However, their nutritional profiles differ slightly. Let’s compare them:

1. 1. Protein: Both tofu and tempeh are excellent sources of plant-based protein. However, tempeh generally contains more protein than tofu. On average, tempeh provides about 15-20 grams of protein per 100 grams, while tofu provides about 8-10 grams of protein per 100 grams.
   2. Fat: Tofu and tempeh also differ in terms of fat content. Tofu is lower in fat, especially saturated fat, compared to tempeh. Tofu contains around 4-6 grams of fat per 100 grams, while tempeh contains around 10-15 grams of fat per 100 grams. However, it’s worth noting that tempeh’s fat content includes beneficial fats, such as polyunsaturated fats and omega-3 fatty acids.
   3. Fiber: Tempeh is generally higher in fiber compared to tofu. Tempeh is made from whole soybeans, and during the fermentation process, the fiber content is retained. On the other hand, tofu, which is made from soy milk, contains less fiber. The exact fiber content may vary depending on the brand and type of tofu or tempeh.
   4. Vitamins and Minerals: Tofu and tempeh both contain various vitamins and minerals. They are good sources of calcium, iron, magnesium, and phosphorus. Tempeh often contains more minerals due to its fermentation process, which enhances nutrient availability.

Source: ChatGPT