Tempeh or Tofu - Which is Better?

Tempeh or Tofu - Which is Better

Both are nutritious. Both can be prepared in delicious and nutritious meals. They both contain plant-based protein. But aside from a texture or taste perspective, their nutrient makeup is different.

What is Tofu?

Tofu, which is made from soy milk pressed into solid white blocks comes in a variety of textures (firm, soft, and silken) and is added into soups, salads, and meals, and often used as meat substitute.¹

What is Tempeh?

Tempeh is made from fermented soybeans and compacted into firm, dense cakes. It too is often added to salads and meals as a meat substitute.¹

Are they nutritionally the same?

They are both made from soybeans as they are either made from soy milk or soybeans, so they contain the nutrients and minerals of soybeans. But, due to processing or fermentation, tofu and tempeh are nutritionally different.

Tofu and Tempeh are not the same from a nutrition perspective.

Let's take a look at key points based on which has more benefits (based on the same portion size):¹

Both soy and tempeh products are usually low in sodium and free of cholesterol.¹

Both have isoflavones and have shown links to certain benefits such as cancer prevention and improved heart health.¹

Is there any core difference beyond the two?

Tempeh contains beneficial prebiotics which aid the growth of healthy bacteria in your digestive tract.¹

What about vitamins and minerals? Which is better?

Which is better depends on what vitamins or minerals you need.

Tofu is richer in Calcium, Selenium, and Vitamin B1.²

Tempeh has more Copper, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, and Magnesium.²

So you can see that both tofu and tempeh have good health benefits and can aid in meeting your daily recommended vitamin requirements.
 

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3. Garden of Vegan also has many meal plans to help you achieve your health goals.

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Additional health information from Garden of Vegan

Garden of Vegan Vitamin Guide:
Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.

References:

1. What’s the Difference Between Tempeh and Tofu? - Healthline
2. Tempeh vs. Tofu — In-Depth Nutrition Comparison - Food Struct