Tempeh vs Tofu, dried-frozen (koyadofu)
Nutrition comparison per 100 g.
Tempeh
193 kcal
Tofu, dried-frozen (koyadofu)
480 kcal
Calories
193 kcal
480 kcal
Protein
18.5 g
47.9 g
Carbs
9.4 g
14.6 g
Fiber
~
7.2 g
Fat
10.8 g
30.3 g
Sodium
9 mg
6 mg
Key takeaways
- Tempeh has 60% fewer calories (193 kcal vs 480 kcal).
- Tofu, dried-frozen (koyadofu) has more protein (47.9 g vs 18.5 g).
- Tempeh has more carbs (9.4 g vs 14.6 g).
- Tempeh has more fat (10.8 g vs 30.3 g).
- Tofu, dried-frozen (koyadofu) has more sodium (6 mg vs 9 mg).
| Macronutrients | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calories | 193 kcal | 480 kcal |
| Protein | 18.5 g | 47.9 g |
| Total Fat | 10.8 g | 30.3 g |
| Total Carbohydrate | 9.4 g | 14.6 g |
| Dietary Fiber | ~ | 7.2 g |
| Water | 59.7 g | 5.8 g |
| Carbohydrates | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Carbohydrate | 9.4 g | 14.6 g |
| Dietary Fiber | ~ | 7.2 g |
| Fats & Fatty Acids | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Total Fat | 10.8 g | 30.3 g |
| Saturated Fat | 2.2 g | 4.4 g |
| Monounsaturated Fat | 3.0 g | 6.7 g |
| Polyunsaturated Fat | 3.8 g | 17.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 220.0 mg | 2,024.0 mg |
| Omega-6 Fatty Acids | 3,591.0 mg | 15,104.0 mg |
| Protein & Amino Acids | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Protein | 18.5 g | 47.9 g |
| Histidine | 466.0 mg | 1,394.0 mg |
| Isoleucine | 880.0 mg | 2,376.0 mg |
| Leucine | 1,430.0 mg | 3,644.0 mg |
| Lysine | 908.0 mg | 3,157.0 mg |
| Methionine | 175.0 mg | 613.0 mg |
| Phenylalanine | 893.0 mg | 2,334.0 mg |
| Threonine | 796.0 mg | 1,956.0 mg |
| Tryptophan | 194.0 mg | 747.0 mg |
| Valine | 920.0 mg | 2,418.0 mg |
| Alanine | 960.0 mg | 1,965.0 mg |
| Arginine | 1,252.0 mg | 3,190.0 mg |
| Aspartic Acid | 1,995.0 mg | 5,298.0 mg |
| Cystine | 193.0 mg | 663.0 mg |
| Glutamic Acid | 3,292.0 mg | 8,287.0 mg |
| Glycine | 754.0 mg | 1,872.0 mg |
| Proline | 1,030.0 mg | 2,586.0 mg |
| Serine | 1,019.0 mg | 2,259.0 mg |
| Tyrosine | 664.0 mg | 1,604.0 mg |
| Vitamins | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 26.0 mcg |
| Vitamin C | 0.0 mg | 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) | 2.6 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 24.0 mcg | 92.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Minerals | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Calcium | 111.0 mg | 364.0 mg |
| Iron | 2.7 mg | 9.7 mg |
| Magnesium | 81.0 mg | 59.0 mg |
| Phosphorus | 266.0 mg | 483.0 mg |
| Potassium | 412.0 mg | 20.0 mg |
| Sodium | 9.0 mg | 6.0 mg |
| Zinc | 1.1 mg | 4.9 mg |
| Copper | 0.6 mg | 1.2 mg |
| Manganese | 1.3 mg | 3.7 mg |
| Selenium | 0.0 mcg | 54.3 mcg |
| Sterols | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tempeh | Tofu, dried-frozen (koyadofu) |
|---|---|---|
| Ash | 1.6 g | 1.4 g |
Frequently asked questions
Which has fewer calories, Tempeh or Tofu, dried-frozen (koyadofu)?
Tempeh has fewer calories: 193 kcal for Tempeh vs 480 kcal for Tofu, dried-frozen (koyadofu) per 100 g.
Which has more protein, Tempeh or Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has more protein: 18.5 g for Tempeh vs 47.9 g for Tofu, dried-frozen (koyadofu) per 100 g.
Is Tempeh or Tofu, dried-frozen (koyadofu) healthier?
Tempeh 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.