Tempeh or tofu yogurt: which is better for you? - Holy peas (2023)

This article explains the key similarities and differences between tempeh and tofu yogurt, legumes and legumes. Read on to learn more about comparing tempeh and tofu yogurt.

Tempeh yogurt and tofuThey belong to the legumes and legumes food group, one of the staple food groups for people following a plant-based diet.

Legumes and most legume-based products are an affordable source of plant-based protein, fiber, B vitamins, and minerals like iron, calcium, potassium, and zinc.Minerals that are often more difficult to obtain in a plant-based diet.

This article compares tempeh and tofu yogurt in detail and helps you learn more about their similarities and differences.

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Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive nutty flavor.

Tempeh is made by fermenting cooked food.Militarywith a starter culture that gives it a firm, cake-like texture and unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

Besides being a tasty and nutritious food,TempehIt has been shown to have a number of potential health benefits.

It's a good source of antioxidants and has been linked to lower cholesterol and better blood sugar control.

Tempeh is also a good source of several important minerals, includingfootball, iron, zinc and magnesium.

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Tempeh is an excellent source of vitamin B2 (riboflavin) and vitamin K.

It also contains a good amount of vitamin B3 (niacin) and vitamin B6 (pyroxidine) and some vitamin B1 (thiamine), vitamin B5 (pantothenic acid), vitamin B9 (folate) and vitamin E.

Yogur de Tofu

Tofu yoghurt is vegan,dairy free versionTraditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented milk alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium and manganese.

Additionally, the fermentation process used to make tofu yogurt helps increase the bioavailability of these nutrients, making them easier for your body to absorb.

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In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt can also help with weight management as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies also suggest that tofu yogurt may have a positive impact on bone health due to its propertieshigh calcium.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional milk yogurt, suitable for vegans and those with lactose intolerance or milk allergy.

Tofu yogurt is not an excellent source of any particular vitamin.

However, it also contains vitamin B1 (thiamine) in small amounts.

Diet of tempeh vs. tofu yogurt

Now that we've described the origins, flavors, and uses of these foods, we can move on to the most interesting part: the comparisonTempeh vs Tofu Yoghurt.

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This comparison starts by comparing the caloric content of tempeh and tofu yogurt and their macronutrients, and then moves on to their vitamin and mineral content.

TempehYogur de Tofu
Energy192 kcal94 kcal
carbohydrates7,64 Gramm16 Gramm
Zucker7,33 Gramm1,24 Gramm
Phases9,3 Gramm0,2g
protein20,3 Gramm3,5g
Gordo10,8 Gramm1,8 g
Saturated Fatty Acids2,54 Gramm0,259 Gramm

Tempeh Yogurt vs. Tofu Calories

Most of the calories in raw legumes come from carbohydrates. Peanuts are an exception, but are often considered a nut rather than a legume due to their nutritional profile.

compareTofu vs Tempeh Yogurt for Weight Loss, tofu yogurt has slightly fewer calories, 94 calories per 100 grams, compared to tempeh's 192 calories per 100 grams.

However, both tempeh and tofu yogurt can and should be part of a healthy diet and should not be avoided if you are trying to lose weight.

Joghurt-Tempeh vs. Tofu-Protein

Legumes and most legume-based products, including tempeh and tofu yogurt, are important sources ofvegetable protein.

Tempeh offers around 83% more protein than tofu yogurt.

Tempeh has 20.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Tempeh x tofu yogurt carbohydrates

Counting carbs can be important to some people for a number of reasons, including blood sugar control, weight management, or athletic performance.

It's also important for people on the ketogenic diet, so let's compare the carbohydrate content in tempeh and tofu yogurt.

The total amount of carbohydrates in tofu yogurt is about 53% higher than in tempeh. It has 16 grams per 100 grams, compared to 7.6 grams for tempeh.


Heuless sugarin tofu yogurt than in tempeh, exactly 86%.

A handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Finally, let's take a lookFiber in tempeh yogurt and tofu.

Fiber keeps the digestive system healthy and helps with weight control by afeeling of fullness.


With 2.6 grams of fiber per serving, tempeh is a better source of fiber than tofu yogurt, which offers 0.1 grams per serving.

Tempeh x Tofu Joghurtfette

Like most other legumes, with the exception of lupins and peanuts, tempeh and tofu yogurt are low in fat.

The fats in tempeh and tofu yogurt are mostly healthy unsaturated fats. They are naturally free of cholesterol and trans fats.

Total Fat in Tempeh Yogurt and Tofu:

  • Tempeh: 10.8 grams per 100 grams
  • Yogur de Tofu: 1.8 per 100 grams

Talk aboutSaturated fats, Tofu yogurt is 88% less saturated fat.

Tofu yogurt and tempeh contain 0.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Vitamin content of tempeh yogurt vs. tofu

This section discusses the vitamin content of tempeh and tofu yogurt.

Vitamins are micronutrients, which means we only need a small amount. However, they are very important for many processes in our body.

Tempeh has a higher percentage of vitamin A and vitamin C.

However, tofu yogurt has higher amounts of vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyroxidine), vitamin B9 (folate), vitamin B12 (cobalamin), Vitamin E and Vitamin K

Tempeh and tofu yogurt contain the same amount of vitamin D.

The table below shows the exact amount of vitamins in tempeh and tofu yogurt side by side so you can easily compare them.

TempehYogur de Tofu
Vitamin a033 user interface
Vitamin C02.5 milligrams
Vitamin B1 (Thiamin)0.078 milligrams0.06 milligrams
Vitamin B2 (Riboflavin)0.358 milligrams0.02 milligrams
Vitamin B3 (Niacin)2.64 milligrams0.24 milligrams
Vitamin B5 (pantothenic acid)0.278 milligrams0
Vitamin B6 (Pyroxidin)0.215 milligrams0.02 milligrams
Vitamin B9 (Folate)24 µg6 µg
Vitamin B12 (Cobalamin)0,08 µg0
Vitamin E0.85 milligrams0.31 milligrams
Vitamin K47 µg3,5 µg

Mineral content of tempeh yogurt vs. tofu

Minerals are important for the proper functioning of our body. We only need a small amount of minerals, which is why they are called micronutrients.

Some minerals, such as iron,football, zinc or iodine are relatively hard to come by on a plant-based diet, so it is important to choose foods carefully. This part of the comparison between tempeh and tofu yogurt focuses on their mineral content.

Tempeh is a better source of calcium, selenium, and sodium than tofu yogurt.

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On the other hand, tofu yogurt has higher levels of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium and zinc.

Check out the chart below to see how tempeh and tofu yogurt compare in terms of mineral content.

TempehYogur de Tofu
football111 milligrams118 milligrams
copper0.56 milligrams0.075 milligrams
fluoride2,2 µg0
Ferro2.7 milligrams1.06 milligrams
Magnesium81 milligrams40 milligrams
Mangan1.3 milligrams0
Phosphor266 milligrams38 milligrams
Potassium412 milligrams47 milligrams
Selenium013 µg
Zink1.14 milligrams0.31 milligrams

The last word

Tempeh yogurt and tofu are highly nutritious and a great addition to a plant-based diet.

Both tempeh and tofu yogurt are high in certain vitamins and minerals, and including them in your diet will help you get the maximum benefits they offer.

The antioxidants found in beans and legumes may help protect cells from damage and reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support a healthy digestive system and even help prevent certain types of digestive cancer.

Legumes are versatile foods that can be incorporated into any meal of the day, be it breakfast, lunch or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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