Tempeh vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Tempeh
193 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
193 kcal
70 kcal
Protein
18.5 g
8.2 g
Carbs
9.4 g
1.7 g
Fiber
~
0.9 g
Sugars
~
0.6 g
Fat
10.8 g
4.2 g
Sodium
9 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 64% fewer calories (70 kcal vs 193 kcal).
- Tempeh has more protein (18.5 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 10.8 g).
- Tempeh has more sodium (9 mg vs 12 mg).
| Macronutrients | Tempeh | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 193 kcal | 70 kcal |
| Protein | 18.5 g | 8.2 g |
| Total Fat | 10.8 g | 4.2 g |
| Total Carbohydrate | 9.4 g | 1.7 g |
| Dietary Fiber | ~ | 0.9 g |
| Total Sugars | ~ | 0.6 g |
| Water | 59.7 g | 85.0 g |
| Carbohydrates | Tempeh | 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 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 10.8 g | 4.2 g |
| Saturated Fat | 2.2 g | 0.9 g |
| Monounsaturated Fat | 3.0 g | 1.2 g |
| Polyunsaturated Fat | 3.8 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 220.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 3,591.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Tempeh | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 18.5 g | 8.2 g |
| Histidine | 466.0 mg | 225.0 mg |
| Isoleucine | 880.0 mg | 444.0 mg |
| Leucine | 1,430.0 mg | 728.0 mg |
| Lysine | 908.0 mg | 462.0 mg |
| Methionine | 175.0 mg | 110.0 mg |
| Phenylalanine | 893.0 mg | 437.0 mg |
| Threonine | 796.0 mg | 411.0 mg |
| Tryptophan | 194.0 mg | 123.0 mg |
| Valine | 920.0 mg | 455.0 mg |
| Alanine | 960.0 mg | 405.0 mg |
| Arginine | 1,252.0 mg | 716.0 mg |
| Aspartic Acid | 1,995.0 mg | 1,066.0 mg |
| Cystine | 193.0 mg | 30.0 mg |
| Glutamic Acid | 3,292.0 mg | 1,721.0 mg |
| Glycine | 754.0 mg | 384.0 mg |
| Proline | 1,030.0 mg | 567.0 mg |
| Serine | 1,019.0 mg | 531.0 mg |
| Tyrosine | 664.0 mg | 367.0 mg |
| Vitamins | Tempeh | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 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) | 2.6 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 24.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | ~ | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Tempeh | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 111.0 mg | 201.0 mg |
| Iron | 2.7 mg | 1.6 mg |
| Magnesium | 81.0 mg | 37.0 mg |
| Phosphorus | 266.0 mg | 121.0 mg |
| Potassium | 412.0 mg | 148.0 mg |
| Sodium | 9.0 mg | 12.0 mg |
| Zinc | 1.1 mg | 0.8 mg |
| Copper | 0.6 mg | 0.2 mg |
| Manganese | 1.3 mg | 0.6 mg |
| Selenium | 0.0 mcg | 9.9 mcg |
| Sterols | Tempeh | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tempeh | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.6 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Tempeh or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 193 kcal for Tempeh vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Tempeh or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tempeh has more protein: 18.5 g for Tempeh vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Tempeh 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 is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.