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    Tempeh or Tofu - Which is Better?

    May 25, 2024

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    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

    Protein   Tempeh wins!
    Fibre   Tempeh wins!
    Calcium   Tofu wins!
    Iron   Tempeh wins!
    Potassium   Tempeh wins!
    Calories   Tofu wins!

    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.

    Adopt a fully plant-based diet and improve your health. Start your health journey today!

    When you shop at Garden of Vegan, you get delicious meals and sides with high amounts of vegetables, fruits, nuts, seeds, and grains with high nutrient content. In addition, Garden of Vegan is 100% certified organic, gluten-free, preservative and additive-free, and 100% plant-based. So you can improve your diet knowing you are getting the healthiest organic, plant-based meals delivered directly to your home or office.

    We aim to make getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.

    How can Garden of Vegan improve your health?

    Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:

    1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!

    2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.

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

    So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.

    Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.

    Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

    We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.

    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.


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