Comparing Nutrients in 300 calories Cooked Tempeh VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 300 calories

• Cooked Tempeh: 154g
• Vitasoy USA, Nasoya Lite Firm Tofu: 556g

Cooked Tempeh has 3.6 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has above average energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 300 calories - Cooked Tempeh or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	9.74% 9.44g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	5.56% 7.22g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	1.53% 1.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.6% 528μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.92% 0.083mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.08% 32.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.97% 0.22μg	546% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	145% 872IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	14.8% 148mg	102% 1022mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41% 3.28mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	28.2% 118mg	NA	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.6% 389mg	144% 1006mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.44% 21.5mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	NA	11mg per day for Men 19-50 years
Water	2.48% 92g	13% 484g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, 60.9 times more Vitamin B12, more Vitamin D and 47.1 times more Vitamin E than Cooked Tempeh.

Comparing minerals per 300 calories for Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains 6.9 times more Calcium, 2.7 times more Iron, 2.6 times more Phosphorus, 8.8 times more Sodium and 5.3 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 300 calories:

• Cooked Tempeh has 1.9 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Carbohydrate, 3.7 times more Sugars and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 1.5 times more Protein than Cooked Tempeh.
• Both Cooked Tempeh and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 300 kcal.
• Both Cooked Tempeh as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.