Tempeh, cooked vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Tempeh, cooked
196 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
196 kcal
70 kcal
Protein
18.2 g
8.2 g
Carbs
9.4 g
1.7 g
Fiber
~
0.9 g
Sugars
~
0.6 g
Fat
11.4 g
4.2 g
Sodium
14 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 64% fewer calories (70 kcal vs 196 kcal).
- Tempeh, cooked has more protein (18.2 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 9.4 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more fat (4.2 g vs 11.4 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more sodium (12 mg vs 14 mg).
| Macronutrients | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 196 kcal | 70 kcal |
| Protein | 18.2 g | 8.2 g |
| Total Fat | 11.4 g | 4.2 g |
| Total Carbohydrate | 9.4 g | 1.7 g |
| Dietary Fiber | ~ | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Water | 59.6 g | 85.0 g |
| Carbohydrates | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 9.4 g | 1.7 g |
| Dietary Fiber | ~ | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Fats & Fatty Acids | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 11.4 g | 4.2 g |
| Saturated Fat | 3.4 g | 0.9 g |
| Monounsaturated Fat | 3.7 g | 1.2 g |
| Polyunsaturated Fat | 2.6 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 120.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 2,518.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 18.2 g | 8.2 g |
| Histidine | ~ | 225.0 mg |
| Isoleucine | ~ | 444.0 mg |
| Leucine | ~ | 728.0 mg |
| Lysine | ~ | 462.0 mg |
| Methionine | ~ | 110.0 mg |
| Phenylalanine | ~ | 437.0 mg |
| Threonine | ~ | 411.0 mg |
| Tryptophan | ~ | 123.0 mg |
| Valine | ~ | 455.0 mg |
| Alanine | ~ | 405.0 mg |
| Arginine | ~ | 716.0 mg |
| Aspartic Acid | ~ | 1,066.0 mg |
| Cystine | ~ | 30.0 mg |
| Glutamic Acid | ~ | 1,721.0 mg |
| Glycine | ~ | 384.0 mg |
| Proline | ~ | 567.0 mg |
| Serine | ~ | 531.0 mg |
| Tyrosine | ~ | 367.0 mg |
| Vitamins | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.0 mg |
| Vitamin K | ~ | 2.4 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.4 mg | 0.1 mg |
| Niacin (B3) | 2.1 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 21.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | ~ | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 96.0 mg | 201.0 mg |
| Iron | 2.1 mg | 1.6 mg |
| Magnesium | 77.0 mg | 37.0 mg |
| Phosphorus | 253.0 mg | 121.0 mg |
| Potassium | 401.0 mg | 148.0 mg |
| Sodium | 14.0 mg | 12.0 mg |
| Zinc | 1.6 mg | 0.8 mg |
| Copper | 0.5 mg | 0.2 mg |
| Manganese | 1.3 mg | 0.6 mg |
| Selenium | 0.0 mcg | 9.9 mcg |
| Sterols | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Tempeh, cooked | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.5 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Tempeh, cooked or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 196 kcal for Tempeh, cooked vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Tempeh, cooked or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tempeh, cooked has more protein: 18.2 g for Tempeh, cooked vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Tempeh, cooked or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) healthier?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in calories, and Tempeh, cooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.