Tofu and Tempeh Comparison

In this Infographic, I tell the differences between tofu and tempeh.

Tempeh and Tofu

They’re both vegan, high in protein and made from soybean.You’ve most likely heard of tofu but tempeh not so much.

Tempeh:

Tempeh is an Indonesian whole soybean cake formed by soaking and fermenting soybeans. It has a firm texture, with whole soybeans visible. Tempeh has a nutty, meaty or mushroom taste and can also soak up flavors.

Tofu:

Originating from China, tofu or bean curd is made by curdling soy milk and squeezing it into the well-known blocks. Tofu can have a soft, firm or extra-firm spongy texture. It has a mild taste and can absorb flavors easily.

Nutritional value:

Tempeh:

19 g protein, 9 g carbohydrates, 0-9 g fiber, 0 g sugar, 2g saturated fats, 6.8 g unsaturated fats, 0 g cholesterol, 3590 mg omega-6 fat, 220 mg omega-3 fat, 111 mg calcium, 2,7 mg iron, 266 mg phosphorus, 412 mg potassium, 81 mg magnesium, 0.4 mg vitamin b-12, 0 mcg selenium, 1.3 mg manganese.

Tofu:

8 g protein, 2 g carbohydrates, 0-9 g fiber, 0 g sugar, 1g saturated fats, 3 g unsaturated fats, 0 g cholesterol, 2380 mg omega-6 fat, 319 mg omega-3 fat, 350 mg calcium, 5.4 mg iron, 97 mg phosphorus, 121 mg potassium, 30 mg magnesium, 0 mg vitamin b-12, 8.9 mcg selenium, 0.6 mg manganese.

Special health benefits:

Tempeh:

• Anti-nutrients levels are much lower than in tofu allowing for easier
  digesting and absorption.
• Tempeh has probiotics and a natural antibiotic, Rhizopus, that fights against some intestinal diseases and even staphylococcus aureus.

Tofu:

• Tofu is low in calories and in some cases have higher amounts of minerals than tempeh.
• Tofu contains selenium, a very important mineral for preventing and lowering cancer, heart disease and much more.

Both:

• Tofu and tempeh have phytoestrogens that act as estrogen. They have some good or bad effects.

Conclusion:

Based on this, tempeh has more nutritional value and is easier to digest than tofu.