It is high in protein, fiber and minerals, and it has antioxidant properties and heart health benefits. Since fermented tempeh has so many health benefits, many consider this form of soybean to be a superfood. Is tempeh a superfood?īy definition, a superfood is a food rich in nutrients that are beneficial to health. On the other hand, with its base of soy milk, tofu is also lower in fiber and protein, and it doesn't have the health benefits that come from the fermentation process. ![]() In three-ounce portions, tempeh contains 140 calories and tofu contains 80 calories. tempeh?īoth of these forms of soybean are relatively low in calories and protein-rich. (Seitan also has more carbs, so beware if you follow a keto diet!) Seitan also has selenium, iron, phosphorus and calcium, but check the label before you buy-some manufacturers add a lot of sodium to their packaged products. On the nutrient side, although soybean tofu is a good, complete protein choice, seitan is even higher in protein, and it is lower in fat. But seitan shines as a meat alternative because it has a dense and chewy texture like meat. On its own, seitan has a mild bready flavor that some compare with mushroom or very bland chicken breast. Known as "wheat meat," seitan can be prepared like tofu, and it takes on the flavors of the ingredients it is mixed with just as easily as tofu does. Seitan (pronounced say-tan) is made from wheat gluten, and it is soy-free. But wheat products like seitan are also a plant-based option for those who tolerate gluten well. There are well-known soybean products like tofu, tempeh and natto. We have many choices when it comes to vegan and vegetarian protein. After time, their choice may change, especially for vegan meat dishes. Most people prefer tofu in the beginning of their plant-based journey. Tofu is more versatile because its taste does not compete with other foods. I do like tempeh, but it needs heavy flavoring to taste good to me. So which tastes better is really a matter of personal preference and may depend on the recipe it is used in. Tofu itself is flavorless and takes on the taste of the ingredients that are mixed with it. Some people have a hard time getting used to the taste of fermented soybean. And for those who are counting, tofu comes with fewer carbs and fewer calories. Both are also good sources of the amino acid tryptophan, which your body uses to make the "happy hormone" serotonin. However, both are rich sources of isoflavonoids, which are the phytoestrogens mainly responsible for the health benefits of soy. It contains the whole soybean, so it is higher in fiber and protein than tofu. Tempeh vs tofu: Which one is healthier?Īlthough both are healthy elements of a Japanese diet, tempeh is less processed than tofu, and it includes the probiotic health benefits of fermentation. Like tofu, it is an excellent source of plant-based protein and a great replacement for meat in many vegan and vegetarian recipes. Over the years, I have learned to enjoy tempeh. Tempeh has a firmer and lumpier texture than tofu, and manufacturers sometimes combine it with nuts, seeds or whole grains. I often describe the taste as "funky," as there is really nothing like it, but others liken it to mushrooms. It has a dense texture and can be sliced, shredded or crumbled for use in place of meat. Tempeh is a cake-like block made from soybeans and fermented. This makes tofu a favorite vegan food for many-even those not on a plant-based diet. Tofu takes on whatever flavor is added to it, and it can be used in everything from smoothies to stir-fries. The curds are drained and packaged in blocks with textures from very soft (called silken tofu) to firm and extra-firm. ![]() Tofu is made from condensed, curdled soy milk and has a mild, almost flavorless taste. Although they are both made from soy, they are very different. Tofu and tempeh are soy-based vegan meat substitutes that are extremely versatile and nutritious. Here's how to decide between these two tasty vegetarian staples. Wondering which meatless marvel to try next at your dinner table? Some popular plant-based protein options include tempeh and tofu. So bring on the vegan-friendly recipes-you won't even miss the meat! While they aren't quite the same nutritionally as animal-based protein, these plant-based products provide plenty of beneficial nutrients, such as prebiotic fiber, phytoestrogens, proteins and minerals. Plant protein products allow cooks to make alterations to their favorite dishes without sacrificing flavor. Eating vegetarian and vegan has never been easier, thank to "Meatless Mondays" and the proliferation of meat alternatives in health-food grocery stores.
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