Fried Tofu vs. Tempeh
Nutrition comparison of Fried Tofu and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and tempeh:
- Both fried tofu and tempeh are high in calcium, calories, iron and protein.
- Fried tofu has more thiamin, however, tempeh contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and tempeh are high in calories. Fried tofu has 41% more calories than tempeh - fried tofu has 270 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, fried tofu is lighter in protein, heavier in fat and similar to tempeh for carbs. Fried tofu has a macronutrient ratio of 26:12:62 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Tempeh | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 12% | 15% |
| Fat | 62% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu and tempeh contain similar amounts of carbs - fried tofu has 8.9g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than tempeh - fried tofu has 3.9g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both fried tofu and tempeh are high in protein. Fried tofu is very similar to fried tofu for protein - fried tofu has 18.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Fried tofu and tempeh contain similar amounts of saturated fat - fried tofu has 2.9g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin A
Fried tofu and tempeh contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Fried tofu and tempeh contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Fried tofu has more Vitamin K than tempeh - fried tofu has 7.8ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Fried tofu has more thiamin, however, tempeh contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both fried tofu and tempeh contain significant amounts of pantothenic acid and folate.
| Fried Tofu | Tempeh | |
|---|---|---|
| Thiamin | 0.17 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.358 MG |
| Niacin | 0.1 MG | 2.64 MG |
| Pantothenic acid | 0.14 MG | 0.278 MG |
| Vitamin B6 | 0.099 MG | 0.215 MG |
| Folate | 27 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both fried tofu and tempeh are high in calcium. Fried tofu has 235% more calcium than tempeh - fried tofu has 372mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both fried tofu and tempeh are high in iron. Fried tofu has 80% more iron than tempeh - fried tofu has 4.9mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 182% more potassium than fried tofu - fried tofu has 146mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than tempeh per 100 grams.
| Fried Tofu | Tempeh | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.248 G |
| Total | 1.346 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than tempeh per 100 grams.
| Fried Tofu | Tempeh | |
|---|---|---|
| linoleic acid | 10.044 G | 4.052 G |
| Total | 10.044 G | 4.052 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Tempeh (Tempeh) .
Fried Tofu g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does fried tofu or tempeh contain more calories in 100 grams?Both fried tofu and tempeh are high in calories. Fried tofu has 40% more calories than tempeh - fried tofu has 270 calories in 100g and tempeh has 192 calories.
Is fried tofu or tempeh better for protein?
Both fried tofu and tempeh are high in protein. Fried tofu is very similar to fried tofu for protein - fried tofu has 18.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does fried tofu or tempeh contain more calcium?
Both fried tofu and tempeh are high in calcium. Fried tofu has 240% more calcium than tempeh - fried tofu has 372mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does fried tofu or tempeh contain more iron?
Both fried tofu and tempeh are high in iron. Fried tofu has 80% more iron than tempeh - fried tofu has 4.9mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does fried tofu or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 180% more potassium than fried tofu - fried tofu has 146mg of potassium in 100 grams and tempeh has 412mg of potassium.