Side-by-Side Macronutrient Comparator
Vegan Food & Nutrition Comparison
Select any two plant foods to generate an instant, laboratory-accurate side-by-side nutritional comparison based on 100g standardized portions.
Which is better for bodybuilding: Tofu, Tempeh, or Seitan?
| Nutritional Metric (per 100g) | Firm Tofu | Organic Tempeh |
|---|---|---|
| Protein Density | 17.3g | 20.3g |
| Calories | 140 kcal | 192 kcal |
| Total Dietary Fiber | 2.0g | 9.0g |
| Total Fat | 8.0g | 11.0g |
| Carbohydrates | 2.5g | 7.6g |
| Iron (mg) | 5.4 mg | 2.7 mg |
| Calcium (mg) | 350 mg | 111 mg |
| BCAA Leucine Kinetics | 3.1g | 3.6g |
| Protein Completeness | Yes (100% Score) | Yes (100% Score) |
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Frequently Asked Questions
How does Tofu compare to Tempeh nutritionally?
Tempeh is significantly higher in protein (20.3g vs 17.3g per 100g) and dietary fiber (9g vs 2g per 100g) compared to firm tofu because tempeh uses whole fermented soybeans. Firm tofu has fewer calories (140 vs 192 kcal) and absorbs liquid marinades more readily.
How does Soy Milk compare to Oat Milk in protein and calcium?
Soy milk contains approximately 7g to 8g of complete protein per cup, identical to dairy milk, whereas oat milk typically contains only 2g to 3g of protein. Both are frequently fortified with 300mg of calcium and vitamin D2/D3.
How does Seitan compare to Lentils for muscle building?
Seitan has triple the protein density of cooked lentils (25g vs 9g protein per 100g cooked portion) and is richer in BCAAs like leucine. However, lentils provide higher prebiotic fiber (7.9g vs 1.5g) and high natural lysine.