Soft Tofu vs Tempeh: Which Is Healthier?

Soft Tofu and tempeh belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare soft tofu and tempeh and help you learn more about their similarities and differences.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Soft Tofu is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.

It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.

Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Soft Tofu vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing soft tofu vs tempeh.

This comparison will start by comparing the caloric value of soft tofu and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Soft Tofu vs Tempeh Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing soft tofu vs tempeh for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 192 calories per 100 grams of tempeh.

However, both soft tofu and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Soft Tofu vs Tempeh Protein

Legumes and most legume products, including soft tofu and tempeh, are important sources of plant-based protein.

Tempeh offers around 65% more protein than soft tofu.

Tempeh has 20.3 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Soft Tofu vs Tempeh Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in soft tofu and tempeh.

The total amount of carbohydrates is around 84% higher in tempeh than in soft tofu. It have 7.6 grams per 100 grams, compared to 1.2 grams in soft tofu.

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There’s less sugar in soft tofu than in tempeh, 90% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in soft tofu and tempeh.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, tempeh is a better source of fiber than soft tofu which offers 0.1 grams per portion.

Soft Tofu vs Tempeh Fats

Like most other legumes, with the exception of lupins and peanuts, soft tofu and tempeh are low in fat.

Fats in soft tofu and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in soft tofu and tempeh:

• Soft Tofu: 3.7 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, soft tofu is 80% lower in saturated fats.

Soft Tofu and tempeh contain 0.5 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Soft Tofu vs Tempeh Vitamins Content

This section will discuss the vitamin content of soft tofu and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Soft Tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin C, and vitamin B9 (Folate).

Soft Tofu and tempeh contain the same amount of vitamin D.

The following table shows the exact amount of vitamins soft tofu and tempeh contain side by side, so you can easily compare them.

Soft Tofu vs Tempeh Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the soft tofu and tempeh comparison focuses on their mineral content.

Soft Tofu is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than tempeh.

On the other hand, tempeh is a higher amount of selenium.

Soft Tofu and tempeh contain the same amount of calcium.

Check out the table below to learn how soft tofu and tempeh compare when it comes to mineral content.

The Final Word

Soft Tofu and tempeh are highly nutritious and a great addition to a plant-based diet.

Both soft tofu and tempeh are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.