Silken Tofu vs. Tempeh
Nutrition comparison of Silken Tofu and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and tempeh:
- Both silken tofu and tempeh are high in calcium.
- Silken tofu has 3.7 times less saturated fat than tempeh.
- Silken tofu has 5.4 times less carbohydrates than tempeh.
- Tempeh has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium and protein.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and silken tofu has 68% less calories than tempeh - silken tofu has 61 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, silken tofu is heavier in protein, lighter in carbs and similar to tempeh for fat. Silken tofu has a macronutrient ratio of 43:7:50 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Tempeh | |
|---|---|---|
| Protein | 43% | 39% |
| Carbohydrates | 7% | 15% |
| Fat | 50% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 5.4 times less carbohydrates than tempeh - silken tofu has 1.2g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than tempeh - silken tofu has 0.2g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Silken tofu and tempeh contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 183% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Silken tofu has 3.7 times less saturated fat than tempeh - silken tofu has 0.53g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Silken tofu and tempeh contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Silken tofu and tempeh contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Silken tofu and tempeh contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Silken tofu and tempeh contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both silken tofu and tempeh contain significant amounts of thiamin and folate.
| Silken Tofu | Tempeh | |
|---|---|---|
| Thiamin | 0.047 MG | 0.078 MG |
| Riboflavin | 0.037 MG | 0.358 MG |
| Niacin | 0.535 MG | 2.64 MG |
| Pantothenic acid | 0.051 MG | 0.278 MG |
| Vitamin B6 | 0.052 MG | 0.215 MG |
| Folate | 44 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both silken tofu and tempeh are high in calcium. is very similar to silken tofu for calcium - silken tofu has 111mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 143% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 243% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both silken tofu and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Silken Tofu | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.248 G |
| Total | 0.246 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Tempeh | |
|---|---|---|
| linoleic acid | 1.835 G | 4.052 G |
| Total | 1.835 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Tempeh (Tempeh) .
Silken Tofu g
()
|
Daily Values (%) |
Tempeh g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 silken tofu or tempeh contain more calories in 100 grams?Tempeh is high in calories and silken tofu has 70% less calories than tempeh - silken tofu has 61 calories in 100g and tempeh has 192 calories.
Is silken tofu or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 180% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does silken tofu or tempeh contain more calcium?
Both silken tofu and tempeh are high in calcium. is very similar to silken tofu for calcium - silken tofu has 111mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does silken tofu or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 240% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and tempeh has 412mg of potassium.