Tofu vs Tempeh nutrition
Firm tofu has more calcium. Tempeh has more carbs, calories and fat.
- Firm tofu100 g
- Tempeh100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Firm tofu | Tempeh | Daily Value |
|---|---|---|---|
| Calories | 144 kcal (7%) | 192 kcal (10%) | 2,000 kcal |
| Protein | 17.3 g (35%) | 20.3 g (41%) | 50 g |
| Fat | 8.7 g (11%) | 10.8 g (14%) | 78 g |
| Saturated fat | 1.3 g (6%) | 2.5 g (13%) | 20 g |
| Carbs | 2.8 g (1%) | 7.6 g (3%) | 275 g |
| Fiber | 2.3 g (8%) | no data | 28 g |
| Sugar | no data | no data | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 14 mg (<1%) | 9 mg (<1%) | 2,300 mg |
| Potassium | 237 mg (5%) | 412 mg (9%) | 4,700 mg |
| Calcium | 683 mg (53%) | 111 mg (9%) | 1,300 mg |
| Iron | 2.7 mg (15%) | 2.7 mg (15%) | 18 mg |
| Magnesium | 58 mg (14%) | 81 mg (19%) | 420 mg |
| Vitamin A | no data | 0 µg (0%) | 900 µg |
| Vitamin C | 0.2 mg (<1%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares firm tofu and tempeh as USDA FoodData Central lists them: “Tofu, raw, firm, prepared with calcium sulfate” (FDC 172475) and “Tempeh” (FDC 174272). All figures start from 100 grams of the edible part. A search for “tofu” is taken here as firm tofu; regular tofu and silken tofu are in the comparer above.
Per 100 grams
Per 100 grams, firm tofu has more sodium (14 vs 9 mg, 1.6 times as much), calcium (683 vs 111 mg, 6.2 times as much) and vitamin C (0.2 vs 0 mg, against none). Tempeh has more calories (192 vs 144 kcal), protein (20.3 vs 17.3 g), fat (10.8 vs 8.7 g), saturated fat (2.5 vs 1.3 g, 2.0 times as much), carbohydrate (7.6 vs 2.8 g, 2.7 times as much), potassium (412 vs 237 mg, 1.7 times as much) and magnesium (81 vs 58 mg). They are within 3% of each other for cholesterol and iron. USDA gives no fiber figure for tempeh, so fiber is left out rather than counted as zero. USDA gives no sugars figure for firm tofu and tempeh, so sugars is left out rather than counted as zero. USDA gives no vitamin A figure for firm tofu, so vitamin A is left out rather than counted as zero.
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Per serving
A serving as USDA measures it is ½ cup of firm tofu (126 g) and 1 cup of tempeh (166 g). The tempeh serving is 1.3 times as heavy, so per serving its numbers grow relative to the other. No nutrient changes leader when you switch from 100 g to servings. One serving is 181 kcal of firm tofu against 319 kcal of tempeh.
For the same calories
To get 100 kcal you would eat 69.4 g of firm tofu or 52.1 g of tempeh. At that equal energy, firm tofu carries 12 g of protein and tempeh 10.6 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to firm tofu) and fat (to firm tofu).
Where the calories come from
Roughly, 44% of the energy in firm tofu comes from protein, 49% from fat and 7% from carbohydrate; for tempeh it is 39%, 47% and 15%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
½ cup of firm tofu reaches its largest shares of the Daily Value in calcium (66%), protein (44%) and iron (19%); 1 cup of tempeh reaches its largest shares of the Daily Value in protein (67%), magnesium (32%) and iron (25%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.