Tempeh vs. Tofu Which is better?

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Two vegetable proteins; tempeh and tofu What makes them similar, but also different? Read on to find out more tempeh vs tofu and which is better.

These two products are very often used as meat protein substitutes. Both are obtained from plants and are rich in nutrients. Both foods share the same health benefits, but they have different appearances, nutrients and flavors and one can be considered healthier than the other.


Tempeh and tofu: what is it?

I am very Similar because both are products of soybean processing. Because of these origins, tempeh and tofu are amazing sources of plant-based protein.

tempeh vs tofu which is better tofu

Tofu is made from coagulated soy milk.. It is then pressed into solid blocks. It has different textures, such as soft, firm and silky. Tofu can be eaten raw, used in sauces or cooked in a wide variety of methods and recipes.

tempeh vs tofu which is better tempeh

Tempeh is made from whole soybeans. These soybeans are fermented into a dense, firm yet textured bread. Then it is fried it is baked or otherwise cooked using methods similar to meat. It may also contain additional healthy ingredients, such as flax seeds and whole grains.

Tofu has a neutral flavor, while tempeh has a nutty umami flavor. Both can be cooked in different ways. They are commonly used as a meat protein substitute.

Nutritional values

Both vegetable proteins are low in sodium and cholesterol free. However, Since tempeh is made from whole soybeans, it’s much healthier and contains more calories, fiber, and protein. While tofu is relatively low in protein, calories, and other nutritional components.

Tempeh vs. Tofu: Similarities

tempeh vs tofu which is better similarities

They reduce heart disease

Tofu and tempeh are associated with a reduced risk of heart disease. These soy-based vegetable proteins they do not contain cholesterol. According to one study, tempeh contained nutrients that help lower triglycerides and cholesterol.


Tofu and tempeh contain phytoestrogens also called isoflavones. Isoflavones are plant compounds that contain estrogen-like qualities like the chemical structure. Promotes reproductive and sexual development. Isoflavone is the reason tempeh and tofu have health benefits such as reduced risk of heart disease and cancer.

3 ounces of tempeh contain 10–38 mg of isoflavones, while 3 ounces of tofu contain 17–21 mg of isoflavones.

Tempeh vs. Tofu: Differences

tempeh vs tofu what are the best differences

The most common difference between tempeh and tofu is the beneficial prebiotics. Tempeh provides beneficial prebiotics; These are natural fibers that accelerate the production and growth of healthy bacteria in the digestive tract.

These prebiotics help reduce inflammation, improve memory and lower cholesterol.

Another difference that differentiates them is their nutritional values. Tempeh is healthier, but it also contains more calories. Tofu is sugar-free, while tempeh contains 0.5 grams of sugar per 100g.

the tempeh it has a richer fat content than tofu. Tempeh contains 11 grams of fat per 100g, while tofu contains 5.3 grams of fat per 100g.

Tempeh vs. Tofu: Differences in Cooking

Tempeh vs tofu which is the best cooking difference

Tempeh has an earthy, nutty flavor and tofu has a neutral flavor.. Here is a breakdown of the two plant proteins based on their culinary uses:

Consumption of raw tofu

Tofu can be eaten raw. It is a healthy snack and is commonly eaten as such in many Asian cuisines. You can use raw silken tofu in creamy dressing and chocolate pudding, or extra firm tofu in marinated form.

tempeh vs tofu which is the best cooking tofu

Consumption of raw tempeh

Tempeh can be eaten raw. Most brands that sell tempeh use pasteurized tempeh, so it is safe to eat raw. However, most people don’t like the idea of ​​raw tempeh because of its taste bitter and nutty.

cooking tofu

There are different ways to cook tofu, and you can play around with the spice and flavor because tofu is amazing at soaking up flavor.

tempeh vs tofu which is better cooking tempeh

kitchen tempeh

Since tempeh has its own flavor, there’s not much ground to be unique or play with flavors. However, you can cook it in a pan or also to make sauces.

Tofu or Tempeh: which is better?

tempeh vs tofu which is better

Tofu and tempeh are excellent sources of nutrients. Let’s do a side-by-side comparison to see which best suits your needs:

  • Tofu is cheaper than tempeh. It has a neutral flavor that facilitates the absorption of sauces and spices. This eliminates long marinating times and makes it extremely versatile. Tofu’s texture ranges from silky to super firm, making it a suitable ingredient for smoothies, sauces, meat alternatives, sandwich fillings, salad dressings, and more.
  • Tempeh has a higher protein content than tofu. It has a texture close to meat, which makes it a better meat substitute than tofu. Plus, it’s rich in beneficial probiotics that help fight diseases like cancer or heart disease. It has a distinct salty flavor, which makes it perfect for savory dishes.

Tofu And Tempeh: How To Store

Tofu can simply be stored in a container of cold, clean water in the refrigerator. Be sure to change the water regularly to keep the tofu fresh. It is recommended to cook tofu within three to four days for the best flavor.

Tempeh can be stored in the refrigerator for seven days.. Since tempeh is fermented, it will continue to ferment, which will make it taste better and richer. You can simply wrap the tempeh in parchment or waxed paper and store it in the fridge.

tempeh vs tofu which is better

Soy foods and menopause

Perimenopausal women who are not taking chemical replacement therapies or hormone replacements are regularly encouraged to eat soy-rich varieties of food, such as tofu or tempeh for help reduce symptoms of menopause such as hot flashes and night sweats, because they contain significant degrees of isoflavones, a substance that mimics estrogen.


Tofu and tempeh are rich in nutrients. They are soy-based and are high in isoflavones.

the tempeh It is rich in prebiotics and has a high protein and fiber content. While tofu has a higher calcium content. Whichever you choose, eating these two types of foods is a great way to build your isoflavones and improve your overall well-being.

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