Tempeh, cooked vs Tofu, dried-frozen (koyadofu)
Nutrition comparison per 100 g.
Tempeh, cooked
196 kcal
Tofu, dried-frozen (koyadofu)
480 kcal
Calories
196 kcal
480 kcal
Protein
18.2 g
47.9 g
Carbs
9.4 g
14.6 g
Fiber
~
7.2 g
Fat
11.4 g
30.3 g
Sodium
14 mg
6 mg
Key takeaways
- Tempeh, cooked has 59% fewer calories (196 kcal vs 480 kcal).
- Tofu, dried-frozen (koyadofu) has more protein (47.9 g vs 18.2 g).
- Tempeh, cooked has more carbs (9.4 g vs 14.6 g).
- Tempeh, cooked has more fat (11.4 g vs 30.3 g).
- Tofu, dried-frozen (koyadofu) has more sodium (6 mg vs 14 mg).
| Macronutrients | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calories | 196 kcal | 480 kcal |
| Protein | 18.2 g | 47.9 g |
| Total Fat | 11.4 g | 30.3 g |
| Total Carbohydrate | 9.4 g | 14.6 g |
| Dietary Fiber | ~ | 7.2 g |
| Water | 59.6 g | 5.8 g |
| Carbohydrates | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Carbohydrate | 9.4 g | 14.6 g |
| Dietary Fiber | ~ | 7.2 g |
| Fats & Fatty Acids | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Fat | 11.4 g | 30.3 g |
| Saturated Fat | 3.4 g | 4.4 g |
| Monounsaturated Fat | 3.7 g | 6.7 g |
| Polyunsaturated Fat | 2.6 g | 17.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 120.0 mg | 2,024.0 mg |
| Omega-6 Fatty Acids | 2,518.0 mg | 15,104.0 mg |
| Protein & Amino Acids | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Protein | 18.2 g | 47.9 g |
| Histidine | ~ | 1,394.0 mg |
| Isoleucine | ~ | 2,376.0 mg |
| Leucine | ~ | 3,644.0 mg |
| Lysine | ~ | 3,157.0 mg |
| Methionine | ~ | 613.0 mg |
| Phenylalanine | ~ | 2,334.0 mg |
| Threonine | ~ | 1,956.0 mg |
| Tryptophan | ~ | 747.0 mg |
| Valine | ~ | 2,418.0 mg |
| Alanine | ~ | 1,965.0 mg |
| Arginine | ~ | 3,190.0 mg |
| Aspartic Acid | ~ | 5,298.0 mg |
| Cystine | ~ | 663.0 mg |
| Glutamic Acid | ~ | 8,287.0 mg |
| Glycine | ~ | 1,872.0 mg |
| Proline | ~ | 2,586.0 mg |
| Serine | ~ | 2,259.0 mg |
| Tyrosine | ~ | 1,604.0 mg |
| Vitamins | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Vitamin A (RAE) | ~ | 26.0 mcg |
| Vitamin C | ~ | 0.7 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.5 mg |
| Riboflavin (B2) | 0.4 mg | 0.3 mg |
| Niacin (B3) | 2.1 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 21.0 mcg | 92.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Minerals | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calcium | 96.0 mg | 364.0 mg |
| Iron | 2.1 mg | 9.7 mg |
| Magnesium | 77.0 mg | 59.0 mg |
| Phosphorus | 253.0 mg | 483.0 mg |
| Potassium | 401.0 mg | 20.0 mg |
| Sodium | 14.0 mg | 6.0 mg |
| Zinc | 1.6 mg | 4.9 mg |
| Copper | 0.5 mg | 1.2 mg |
| Manganese | 1.3 mg | 3.7 mg |
| Selenium | 0.0 mcg | 54.3 mcg |
| Sterols | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Tempeh, cooked | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Ash | 1.5 g | 1.4 g |
Frequently asked questions
Which has fewer calories, Tempeh, cooked or Tofu, dried-frozen (koyadofu)?
Tempeh, cooked has fewer calories: 196 kcal for Tempeh, cooked vs 480 kcal for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more protein, Tempeh, cooked or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more protein: 18.2 g for Tempeh, cooked vs 47.9 g for Tofu, dried-frozen (koyadofu) per 100 g.
Is Tempeh, cooked or Tofu, dried-frozen (koyadofu) healthier?
Tempeh, cooked is lower in calories, and Tofu, dried-frozen (koyadofu) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.