Short answer
This page puts the Thrive cards for Firm tofu and Tempeh side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Firm tofu per 100 g | Tempeh per 100 g | Firm tofu per 100 kcal | Tempeh per 100 kcal |
|---|---|---|---|---|
| Energy | 602 kJ / 144 kcal | 803 kJ / 192 kcal | — | — |
| Protein | 17.3 g | 20.29 g | 12.01 g | 10.57 g |
| Carbohydrate | 2.78 g | 7.64 g | 1.93 g | 3.98 g |
| Fibre | 2.3 g | 0 g | 1.6 g | 0 g |
| Fat | 8.72 g | 10.8 g | 6.06 g | 5.63 g |
| Saturated fat | 1.26 g | 2.54 g | 0.88 g | 1.32 g |
| Monounsaturated fat | 1.93 g | 3.21 g | 1.34 g | 1.67 g |
| Polyunsaturated fat | 4.92 g | 4.3 g | 3.42 g | 2.24 g |
| Omega-3 (ALA) | 0.58 g | 0.25 g | 0.4 g | 0.13 g |
| Vitamin C | 0.2 mg | 0 mg | 0.14 mg | 0 mg |
| Folate | 29 µg | 24 µg | 20.14 µg | 12.5 µg |
| Thiamin (B1) | 0.16 mg | 0.08 mg | 0.11 mg | 0.04 mg |
| Riboflavin (B2) | 0.1 mg | 0.36 mg | 0.07 mg | 0.19 mg |
| Niacin (B3) | 0.38 mg | 2.64 mg | 0.26 mg | 1.38 mg |
| Pantothenic acid (B5) | 0.13 mg | 0.28 mg | 0.09 mg | 0.14 mg |
| Vitamin B6 | 0.09 mg | 0 mg | 0.06 mg | 0 mg |
| Calcium | 683 mg | 111 mg | 474 mg | 57.81 mg |
| Iron | 2.66 mg | 2.7 mg | 1.85 mg | 1.41 mg |
| Magnesium | 58 mg | 81 mg | 40.28 mg | 42.19 mg |
| Potassium | 237 mg | 412 mg | 165 mg | 215 mg |
| Zinc | 1.57 mg | 1.14 mg | 1.09 mg | 0.59 mg |
| Copper | 0.38 mg | 0.56 mg | 0.26 mg | 0.29 mg |
| Manganese | 1.18 mg | 1.3 mg | 0.82 mg | 0.68 mg |
| Phosphorus | 190 mg | 266 mg | 132 mg | 139 mg |
| Selenium | 17.4 µg | 0 µg | 12.08 µg | 0 µg |
| Sodium | 14 mg | 9 mg | 9.72 mg | 4.69 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- calcium: Firm tofu lists 683 mg per 100 g and Tempeh 111 mg.
- Omega-3 (ALA): Firm tofu lists 0.58 g per 100 g and Tempeh 0.25 g.
- potassium: Tempeh lists 412 mg per 100 g and Firm tofu 237 mg.
Form matters
Firm tofu is shown as on its card (as sold), and Tempeh as on its card (as sold). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for calcium, Firm tofu lists 683 mg per 100 g and Tempeh 111 mg. Figures come from USDA FoodData Central and UK CoFID.