USDA-derived comparison
Tempeh vs Tofu (firm)
Tempeh leads for Phosphorus, Protein and Iron; Tofu (firm) answers with Calcium and Selenium.
Who each is for: Choose tempeh for phosphorus and protein. Choose tofu (firm) for calcium and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Tempeh
Typical serving: 1 serving (100g)
13/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Tempeh | Tofu (firm) |
|---|---|---|
| Calories | 192 kcal | 98 kcal |
| Protein | 20 g | 11 g |
| Carbs | 8 g | 2 g |
| Fat | 11 g | 5 g |
| Fiber | 0 g | 1 g |
| Sat fat | 3 g | 1 g |
| Sodium | 9 mg | 12 mg |
| Potassium | 412 mg | 148 mg |
| Calcium | 111 mg | 350 mg |
| Iron | 2.7 mg | 1.6 mg |
| Magnesium | 81 mg | 37 mg |
| Zinc | 1.1 mg | 0.8 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0.1 µg | 0 µg |
| Folate | 24 µg | 19 µg |
Servings differ: 1 serving of tempeh is about 100g, 1 serving of tofu (firm) about 126g. Scale accordingly before deciding anything on the 100g basis alone.
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