Tofu (firm) vs Tempeh
Both soybean proteins. Tempeh is whole fermented beans — denser, with more protein and fibre per 100 g and a firm, nutty bite; tofu is smoother, milder and lower in calories. Tempeh for a hearty, high-protein block, tofu for a soft base that takes on any sauce.
Tofu (firm) and Tempeh, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Tofu (firm) · per 100 g | Tempeh · per 100 g | |
|---|---|---|
| Calories | 144 | 192 |
| Protein | 17.3 g | 20.3 g |
| Fat | 8.7 g | 10.8 g |
| Carbs | 2.8 g | 7.6 g |
| Fiber | 2.3 g | no data |
| Sugars | no data | no data |
| Sodium | 14 mg | 9 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 683 mg | 111 mg |
| Folate | 29 µg | 24 µg |
| Iron | 2.7 mg | 2.7 mg |
| Magnesium | 58 mg | 81 mg |
| Niacin | 0.4 mg | 2.6 mg |
| Phosphorus | 190 mg | 266 mg |
| Potassium | 237 mg | 412 mg |
| Riboflavin | 0.1 mg | 0.4 mg |
| Thiamin | 0.2 mg | 0.1 mg |
| Vitamin A | no data | 0 µg |
| Vitamin B12 | 0 µg | 0.1 µg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Vitamin C | 0.2 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Zinc | 1.6 mg | 1.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Tofu (firm) or Tempeh better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.