Comparison Of Tofu And Tempe Protein, Which One Is Healthier?

Tofu illustration (Freepic)

JAKARTA - Tofu and tempeh are both made of soybeans, but different in taste, texture, and nutritional content. Tempe is superior in terms of protein and fiber compared to to tofu. In addition, because through the fermentation process, tempeh also contains good probiotics for digestive health and helps feel full longer.

Reporting from the Real Simple page, tofu is richer in calcium and selenium, with a softer taste and a smoother texture that easily absorbs spices. This makes tofu more flexible in various dishes.

Although different, both of them are rich in nutrition. Combining tofu and tempeh in a daily diet can provide wider benefits for health.

Protein is an essential nutrient to build and maintain muscle mass. But the benefits don't stop there. Protein also plays a role in regulating appetite, maintaining blood sugar balance, and supporting metabolism.

For those who eat meat, daily protein needs are usually easily met from chickens, fish, eggs, or yogurt. However, what about vegans or vegetarians? Don't worry, tofu and tempeh can be a solution.

Tofu

Tofu is made from soybean milk that is thickened and then compacted into blocks. The texture varies from soft to extra solid. Tofu is more suitable for cooking because the shape is not easily destroyed. According to USDA data, 100 grams of tofu contains calories, protein, carbohydrates, fiber, fat, iron, calcium, and selenium.

Research has also shown that tofu consumption can help lower cholesterol levels and have the potential to reduce the risk of breast cancer. Tofu is very versatile, can be fried, roasted, stir, to roast the oven and generally more easily accepted by the tongue than tempeh.

Tempe

Unlike tofu, tempeh is made from fermented whole soybean seeds. This is the reason tempeh has a denser texture and a slightly Nutty (kacang) taste. Because it contains whole soybeans, tempeh is arguably less processed than tofu.

In 100 grams of tempeh, according to USDA, there are calories, protein, carbohydrates, fats, iron, calcium, and fiber

The content of tempeh fiber is much higher than tofu. In addition, the fermentation process makes tempeh contain probiotics that support the health of the intestines, so it is said to be able to help physical performance.

Which One Is Better For You?

Tofu and tempeh have their own advantages. Tempe is superior in protein and fiber. Tofu is rich in calcium and selenium, and is more flexible in cooking because it tastes neutral. It is better to take turns consuming both in order to get a more complete variety of nutrients.