Tempeh vs Tofu (firm)
Both count toward 30 plants a week.
| Tempeh | Tofu (firm) | |
|---|---|---|
| Protein · per 100 g | 20.3 g | 15.8 g |
| Fiber · per 100 g | 1.8 g | 2.3 g |
| Energy · per 100 g | 192 kcal | 144 kcal |
| Protein · per 100 kcal | 10.6 g | 11.0 g |
| To hit 30 g protein | 148 g · 284 kcal | 190 g · 273 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.