Tempeh vs Tofu: nutrition compared
Tempeh has vitamin B12 where the other has almost none, over 6× the niacin, over 3× the riboflavin of Tofu per 100 g. Tofu has selenium where the other has almost none, over 6× the calcium, over 2× the thiamin of Tempeh. Tofu is lower in calories (144 vs 192 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Tempeh 1 cup (166 g), Tofu 0.5 cup (126 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Tempeh / serving | Tofu / serving | Tempeh / 100 g | Tofu / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 319 16% | 181 9.1% | 192 | 144 |
| Protein (g) | 33.7 67% | 21.8 44% | 20.3 | 17.3 |
| Total fat (g) | 17.9 23% | 11 14% | 10.8 | 8.7 |
| Saturated fat (g) | 4.2 21% | 1.6 7.9% | 2.5 | 1.3 |
| Monounsaturated fat (g) | 5.3 | 2.4 | 3.2 | 1.9 |
| Polyunsaturated fat (g) | 7.1 | 6.2 | 4.3 | 4.9 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.41 | 0.73 | 0.25 | 0.58 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 12.7 4.6% | 3.5 1.3% | 7.6 | 2.8 |
| Calcium (mg) | 184 14% | 861 66% | 111 | 683 |
| Iron (mg) | 4.5 25% | 3.4 19% | 2.7 | 2.7 |
| Magnesium (mg) | 134 32% | 73 17% | 81 | 58 |
| Phosphorus (mg) | 442 35% | 239 19% | 266 | 190 |
| Potassium (mg) | 684 15% | 299 6.4% | 412 | 237 |
| Sodium (mg) | 15 0.6% | 18 0.8% | 9 | 14 |
| Zinc (mg) | 1.9 17% | 2 18% | 1.1 | 1.6 |
| Copper (mg) | 0.93 103% | 0.48 53% | 0.56 | 0.38 |
| Manganese (mg) | 2.16 94% | 1.49 65% | 1.3 | 1.18 |
| Selenium (µg) | 0 0% | 21.9 40% | 0 | 17.4 |
| Vitamin C (mg) | 0 0% | 0.3 0.3% | 0 | 0.2 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Thiamin (B1) (mg) | 0.13 11% | 0.2 17% | 0.08 | 0.16 |
| Riboflavin (B2) (mg) | 0.59 46% | 0.13 9.9% | 0.36 | 0.1 |
| Niacin (B3) (mg) | 4.4 27% | 0.5 3% | 2.6 | 0.4 |
| Vitamin B6 (mg) | 0.36 21% | 0.12 6.8% | 0.21 | 0.09 |
| Folate (DFE) (µg) | 40 10% | 37 9.1% | 24 | 29 |
| Vitamin B12 (µg) | 0.13 5.5% | 0 0% | 0.08 | 0 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #174272 and #172475.
Frequently asked questions
Which is healthier, Tempeh or Tofu?
Tempeh has vitamin B12 where the other has almost none, over 6× the niacin, over 3× the riboflavin of Tofu per 100 g. Tofu has selenium where the other has almost none, over 6× the calcium, over 2× the thiamin of Tempeh. Tofu is lower in calories (144 vs 192 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Tempeh scores 41 and Tofu scores 85. Which is 'healthier' depends on what you need more of.
Which has more protein, Tempeh or Tofu?
Tempeh: 20.3 g per 100 g for Tempeh vs 17.3 g for Tofu (33.7 vs 21.8 g per serving).
Which has fewer calories, Tempeh or Tofu?
Tofu: 192 kcal per 100 g for Tempeh vs 144 kcal for Tofu (319 vs 181 kcal per serving).
Tempeh nutrition facts · Tofu (firm) nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.