Firm Tofu vs Tempeh (Fermented Soy)
Compare the complete macronutrient and micronutrient profiles of Firm Tofu and Tempeh (Fermented Soy) per 100g standard serving to see which best fits your protein and dietary goals.
Firm Tofu
Soy Products144
Calories / 100g
17.3g
Protein / 100g
Default Serving: 1/2 block (150g)
Tempeh (Fermented Soy)
Fermented Foods192
Calories / 100g
20.3g
Protein / 100g
Default Serving: 1/2 block (100g)
Category Winners at a Glance
Tempeh (Fermented Soy)
20.3g protein per 100g
Tempeh (Fermented Soy)
9g fiber per 100g
Firm Tofu
350 mg calcium
Nutritional Breakdown Comparison (per 100g)
USDA Standard| Nutrient (per 100g) | Firm Tofu | Tempeh (Fermented Soy) | Difference |
|---|---|---|---|
| Calories | 144 kcal | 192 kcal | 48 kcal |
| Protein | 17.3g | 20.3g | 3g |
| Total Carbohydrates | 2.8g | 7.6g | 4.8g |
| Dietary Fiber | 2.3g | 9g | 6.7g |
| Total Fat | 8.7g | 10.8g | 2.1g |
| Iron (Non-Heme) | 2.7 mg | 2.7 mg | 0 mg |
| Calcium | 350 mg | 111 mg | 239 mg |
| Plant Omega-3 (ALA) | 0.6 g | 0.2 g | 0.4 g |
Culinary Applications & Kitchen Usage
Cooking with Firm Tofu:
Firm Tofu is versatile in savory and sweet cooking. In whole food plant-based diets, it is commonly used in stir-fries, bowls, grain dishes, or baking.
Cooking with Tempeh (Fermented Soy):
Tempeh (Fermented Soy) pairs exceptionally well in curries, salads, wraps, and grain salads. Its natural nutrient density makes it an ideal staple for high-protein meal prep.
Analyze in Nutrition Calculator
Want to calculate exact macro totals for custom portion sizes of Firm Tofu and Tempeh (Fermented Soy)? Open our live Nutrition Calculator.