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Tempeh vs Tofu Yogurt: Which One is Better for You?

This article explains the key similarities and differences between tempeh and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the tempeh vs tofu yogurt comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 12, 2023.

Tempeh and tofu yogurt 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 tempeh and tofu yogurt and help you learn more about their similarities and differences.


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.

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

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

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Tempeh vs Tofu Yogurt Nutrition

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

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

TempehTofu Yogurt
Energy192 kcal94 kcal
Carbs7.64 g16 g
Sugar7.33 g1.24 g
Fiber9.3 g0.2 g
Protein20.3 g3.5 g
Fat10.8 g1.8 g
Saturated Fat2.54 g0.259 g

Tempeh vs Tofu Yogurt 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 tofu yogurt vs tempeh for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 192 calories per 100 grams of tempeh.

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

Tempeh vs Tofu Yogurt Protein

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

Tempeh offers around 83% more protein than tofu yogurt.

Tempeh has 20.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Tempeh vs Tofu Yogurt 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 tempeh and tofu yogurt.

The total amount of carbohydrates is around 53% higher in tofu yogurt than in tempeh. It have 16 grams per 100 grams, compared to 7.6 grams in tempeh.


There’s less sugar in tofu yogurt than in tempeh, 86% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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 tofu yogurt which tempeh offers 0.1 grams per portion.

Tempeh vs Tofu Yogurt Fats

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

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

Total fat in tempeh and tofu yogurt:

  • Tempeh: 10.8 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 88% lower in saturated fats.

Tofu Yogurt and tempeh contain 0.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Tempeh vs Tofu Yogurt Vitamins Content

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

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

Tempeh has a higher amount of vitamin A, and vitamin C.

However, tofu yogurt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

Tempeh and tofu yogurt contain the same amount of vitamin D.

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

TempehTofu Yogurt
Vitamin A033 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.078 mg0.06 mg
Vitamin B2 (Riboflavin)0.358 mg0.02 mg
Vitamin B3 (Niacin)2.64 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.278 mg0
Vitamin B6 (Pyroxidine)0.215 mg0.02 mg
Vitamin B9 (Folate)24 µg6 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.85 mg0.31 mg
Vitamin K47 µg3.5 µg

Tempeh vs Tofu Yogurt 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 tempeh and tofu yogurt comparison focuses on their mineral content.

Tempeh is a better source of calcium, selenium, and sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.

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

TempehTofu Yogurt
Calcium111 mg118 mg
Copper0.56 mg0.075 mg
Fluoride2.2 µg0
Iron2.7 mg1.06 mg
Magnesium81 mg40 mg
Manganese1.3 mg0
Phosphorus266 mg38 mg
Potassium412 mg47 mg
Selenium013 µg
Sodium9 mg35 mg
Zinc1.14 mg0.31 mg

The Final Word

Tempeh and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both tempeh and tofu yogurt 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.


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