Tempeh and tofu may both have a base of soybeans, but their differences in taste and texture are quite remarkable. While you can use them interchangeably in some dishes, the unique properties of each often serve them most successfully with separate complements and different methods of preparation. Learning more about what distinguishes each can help you use them to suit your tastes in your own cooking.
Nutrition
According to the U.S. Department of Agriculture, a 100-g serving of cooked tempeh has approximately 195 calories, 18 g protein, 11.5 g fat and 9.5 g carbohydrates. Tempeh is about 60 percent water. Alternately, a 100-g serving of firm tofu has just 85 calories, 9 g protein, 4.5 g fat and 2.5 g carbohydrates, and it's nearly 85 percent water.
Texture
Because it contains whole soybeans, tempeh is far lumpier than tofu and has a much chewier texture. It's also thicker, denser and darker. When tempeh is cooked, it has a texture that resembles meat more closely than that of tofu, and it tends to be crisper and crunchier. Tofu has a far softer, smoother texture and is almost as easy to slice through as a stick of softened butter. When cooked or pan-fried, the inside of each piece becomes slightly spongy, and tofu also takes on a stringy, chewy texture after being frozen.
Preparation
A common preparation method for tempeh is slicing it into cubes and then pan-frying or sautéing it before adding the pieces to salad or a casserole. Because it's been fermented, it has a stronger flavor than tofu, which is naturally quite bland. Tofu tends to fall apart if you try to sauté it without using much oil, but it helps if you bread it or marinate it first. You can also throw silken tofu into a blender or food processor and puree it for use in baked goods, puddings and other desserts.
Commonalities
Both tempeh and tofu come from soy, which can offer profound nutritional benefits. According to the United Soybean Board, for example, adding 25 g or more of soy protein to your daily diet can help reduce your risk of heart disease. There's also evidence that soy isoflavones can benefit postmenopausal women. In a 2004 article published in the journal "Maturitas," women who had soy on a daily basis experienced fewer hot flashes than women who had a placebo. Tempeh and tofu are also both high-quality sources of plant-based protein and nutritious alternatives to meat and animal products.
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