Choosing between tofu or tempeh can be a difficult decision, especially when it comes to planning a menu for the New Year’s.

Both soy-based proteins are popular and delicious, but which one is better for you? In this article, we’ll compare the nutritional value of tofu and tempeh, and also find out how many calories each plate of the New Year’s menu gives.

Nutritional Value of Tofu and Tempeh

Both tofu and tempeh are made from soybeans, but the difference lies in their processing and nutritional content. Tofu is made by coagulating soy milk and pressing the curds into a block, while tempeh is made by fermenting whole soybeans.

Here’s a breakdown of the nutritional value of tofu and tempeh:.

Tofu Nutrition

Calories: 94 per 100 grams
Protein: 8 grams per 100 grams
Fat: 4 grams per 100 grams
Carbs: 2 grams per 100 grams
Fiber: 0.5 grams per 100 grams
Vitamins and Minerals: High in calcium, iron, and magnesium

Tempeh Nutrition

Calories: 193 per 100 grams
Protein: 20 grams per 100 grams
Fat: 11 grams per 100 grams
Carbs: 9 grams per 100 grams
Fiber: 5 grams per 100 grams
Vitamins and Minerals: High in vitamin B12, iron, and calcium

Calories in the New Year’s Menu

Now that we know the nutritional value of tofu and tempeh, let’s find out how many calories each plate of the New Year’s menu gives. Here are three dishes that feature tofu or tempeh:.

Tofu Stir-Fry

A tofu stir-fry typically consists of stir-fried vegetables and tofu in a savory sauce. A serving size is about 1 cup, which contains:.

Calories: 197 per serving
Protein: 13 grams per serving
Fat: 11 grams per serving
Carbs: 14 grams per serving
Fiber: 3 grams per serving

Tempeh Curry

A tempeh curry is a spicy dish that features tempeh, vegetables, and a coconut milk-based sauce. A serving size is about 1 cup, which contains:.

Calories: 340 per serving
Protein: 12 grams per serving
Fat: 22 grams per serving
Carbs: 24 grams per serving
Fiber: 6 grams per serving

Tofu and Vegetable Soup

A tofu and vegetable soup typically consists of broth, vegetables, and tofu. A serving size is about 1 cup, which contains:.

Calories: 62 per serving
Protein: 7 grams per serving
Fat: 1 gram per serving
Carbs: 8 grams per serving
Fiber: 2 grams per serving

Conclusion: Tofu or Tempeh?

Both tofu and tempeh are healthy and nutritious options, but they differ in their nutritional content. If you’re looking for a protein-rich, high-fiber option, tempeh is a great choice.

However, if you’re looking for a low-calorie, low-fat option, tofu is the way to go. When planning your New Year’s menu, consider incorporating both tofu and tempeh to offer your guests a variety of options.