Tempeh
3 oz (85g)
Tofu (firm)
½ cup (126g)
Tempeh vs Tofu (firm)
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Tempeh wins
Ties
Tofu (firm) wins
Tofu (firm) leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Tempeh
Nutrient
Tofu (firm)
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin B12
Folate
Fiber
Practicality & Cost
Practicality Ratings
Diet tags: Tempeh (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Tofu (firm) (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Tofu (firm) is $1.50/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.