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Tofu and tempeh are integrated with Indonesian culinary. Tofu and tempeh are also consumed by various groups of people because they are good sources of vegetable protein and are also affordable.
Both of these processed foods have the same raw material, namely soybeans. However, the production process results in a different end product. Is there a difference in nutritional content between tofu and tempeh? Check out the reviews below.
Tofu
This food product made from compressed soy milk has a tastier, smoother taste and is able to absorb the flavors of other spices. Tofu has a different texture, depending on the manufacturing process and the water content. Some are very soft and quite hard.
Tempe
Tempe has a distinctive soy smell and taste that is stronger than tofu. In addition, the texture of soybeans will still be clearly visible on the tempeh.
Tofu and tempeh are different because of the manufacturing process. Tempe is made by fermentation, not compacted. Cooked soybeans will be fermented with the help of mushrooms Rhizopus oligosporus. After fermenting, the soybeans will then be pressed into the tempeh mold.
Tofu and tempeh, which one is healthier?
Tofu contains more minerals derived from coagulant compounds (which can make soybean juice solid). Meanwhile, tempeh has more vitamin content that comes from fermentation.
In terms of nutritional content, tempeh is more nutrient dense than tofu. Tempe has a higher calorie content, with a higher carbohydrate, protein and fat content than tofu. Tempe also has a much higher fiber than tofu.
Soybean, which is the raw material for tofu and tempeh, has antinutrient compounds, one of which is phytic acid. Antinutrients are compounds that can inhibit the absorption of certain nutrients in the body. Well, this compound cannot be removed through the coagulation process (compaction). That is why tofu has more antinutrient content than fermented tempeh. In other words, the nutrients contained in tempeh will be more effectively absorbed by the body than tofu.
In addition, tempeh and tofu contain isoflavone compounds. Isoflavones are thought to have various health benefits, one of which is to ward off cancer. Tempe has a higher isoflavone content than tofu.
Although fermentation can reduce the isoflavone content contained in tempeh, the absorption of isoflavones in tempeh is generally still higher than tofu. The isoflavone compounds contained in tofu are 4-67 mg / 100 grams. While the tempeh is 103 mg / 100 grams. It is estimated that 30 to 50 mg of daily consumption of isoflavone compounds is sufficient to provide health benefits.
Tempe is more nutritious, but …
Tempe is more nutrient dense than tofu. The fermentation process of tempeh will add nutritional content and remove compounds that inhibit nutrient absorption. However, the lower caloric and nutritional value of tofu means that it can be consumed in larger amounts than tempeh to achieve the same nutritional value.
It is important to note, the nutritional value contained in tofu and tempeh can still vary, depending on the type, manufacturing process, and cooking method. If you cook tempeh which is rich in nutrients by frying it and adding a lot of salt, this healthy food will still be a risk for heart health and blood vessels.
Therefore, it does not mean that you are only advised to eat tempeh. If you are trying to lose weight or limit your calorie intake, tofu may be a better choice than tempeh. Also make sure you process the tofu and tempeh in a healthy way.
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