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What are tempeh and tofu?
Tempeh and bean curd are processed soy sauce products. Tofu, which is more far-flung, is made from clot soy sauce milk pressed into solid white blocks. It ’ s available in a variety of textures, including firm, soft, and satiny. On the other hired hand, tempeh is made from soybeans that have been fermented and compacted into a firm, dense patty. Some varieties besides contain quinoa, brown rice, flax seeds, and spices. Tempeh is chewy and bears a balmy, crude taste, while bean curd is more neutral and tends to absorb the flavors of the foods it ’ randomness cooked with. Both products are normally used as a alimentary kernel surrogate and can be cooked in numerous ways .
Summary bean curd is made from condense soy milk while tempeh is made from sour soybeans. Tempeh ’ s balmy season contrasts with bean curd ’ second balmy, bland visibility .
Nutritional profiles
Tempeh and tofu deliver a wide variety of nutrients. A 3-ounce ( 85-gram ) serve of tempeh and bean curd contains ( 1, 2 ) :
| Tempeh | Tofu | |
| Calories | 140 | 80 |
| Protein | 16 grams | 8 grams |
| Carbs | 10 grams | 2 grams |
| Fiber | 7 grams | 2 grams |
| Fat | 5 grams | 5 grams |
| Calcium | 6% of the Daily Value (DV) | 15% of the DV |
| Iron | 10% of the DV | 8% of the DV |
| Potassium | 8% of the DV | 4% of the DV |
| Sodium | 10 mg | 10 mg |
| Cholesterol | 0 mg | 0 mg |
While their nutrient contentedness is alike in some ways, there are some celebrated differences. Because tempeh is normally made with nuts, seeds, legumes, or whole grains, it ’ second significantly richer in calories, protein, and fiber. In fact, equitable 3 ounces ( 85 grams ) provides 7 grams of fiber, which is 28 % of the DV ( 2 ). While bean curd is lower in protein, it has fewer calories and even offers meaning amounts of cast-iron and potassium while boasting more than doubling the calcium found in tempeh. Both soy sauce products are generally low in sodium and detached of cholesterol .
summary Tempeh and bean curd are both alimentary. Tempeh provides more protein, fiber, iron, and potassium per helping, while bean curd contains more calcium and is lower in calories .
Key similarities
In summation to their nutritional commonalities, bean curd and tempeh provide similar health benefits .
Rich in isoflavones
Tempeh and bean curd are full-bodied in phytoestrogens known as isoflavones. Isoflavones are plant compounds that mimic the chemical structure and effects of estrogen, a hormone that promotes intimate and generative growth ( 3 ).
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many of bean curd and tempeh ’ s health benefits, which include a reduce risk of certain cancers and better kernel health, have been attributed to their isoflavone content ( 4, 5, 6, 7 ). Tofu offers approximately 17–21 mg of isoflavones per 3-ounce ( 85-gram ) serve, while tempeh provides 10–38 magnesium in the lapp serve size, depending on the soybeans used to prepare it ( 8 ) .
May reduce your risk of heart disease
research associates increased soy sauce consumption with a decrease risk of heart disease because of its effects on cholesterol and triglycerides ( 7, 9, 10 ). specifically, one shiner study found that nutrient-enriched tempeh decreased both triglyceride and cholesterol levels ( 11 ). Tofu appears to have the lapp effects. For example, a rat study demonstrated that bean curd and soy protein significantly lowered triglyceride and cholesterol levels ( 12 ). additionally, a sketch in 45 men noted that sum cholesterol and triglyceride levels were importantly lower on a tofu-rich diet than on a diet rich in lean kernel ( 13 ) .
summary Tofu and tempeh are full-bodied sources of isoflavones, which have been linked to benefits like cancer prevention and better heart health .
Key differences
One distinct dispute between bean curd and tempeh is that tempeh provides beneficial prebiotics. Prebiotics are natural, non-digestible fibers that promote the growth of healthy bacteria in your digestive nerve pathway. They ’ ra linked to regular intestine movements, reduced excitement, lower cholesterol levels, and tied improved memory ( 14, 15, 16, 17 ). Tempeh is particularly rich in these beneficial prebiotics because of its senior high school roughage contentedness ( 18 ). In particular, one test-tube analyze found that tempeh stimulated the growth of Bifidobacterium, a type of beneficial catgut bacteria ( 18 ) .
summary Tempeh is particularly fat in prebiotics, which are non-digestible fibers that feed the healthy bacteria in your gut .
Culinary uses and preparation
Tofu and tempeh are wide available in most grocery stores. You can find bean curd canned, frozen, or in refrigerated packages. It typically comes in blocks, which should be rinsed and pressed anterior to consumption. The blocks are much cubed and added to dishes like stir-fries and salads, but they can be baked as well. Tempeh is evenly versatile. It can be steamed, baked, or sautéed and added to your favorite lunch or dinner dish, including sandwiches, soups, and salads. Given tempeh ’ south balmy spirit, some people prefer it as a kernel successor over bean curd, which is bland in taste. regardless, both are simple to prepare and easy to add to a balanced diet .
summary Tofu and tempeh are easy to prepare and can be used in a diverseness of meals .
The bottom line
Tempeh and bean curd are alimentary soy-based foods that are rich in isoflavones. however, tempeh is rich in prebiotics and contains significantly more protein and fiber, while bean curd boasts more calcium. additionally, tempeh ’ mho crude taste contrasts with bean curd ’ s more neutral one. Regardless of which one you choose, eating either of these foods is a great way to increase your isoflavone inhalation and promote your overall health.
