Tempe vs Tofu: Which Is More Nutritious and Healthiest to Consume?

Tempe vs Tofu, Which Is More Nutritious and Healthiest to Consume?

Jakarta, CNBC Indonesia - Tempe and tofu are both among the most commonly consumed dishes by Indonesians. Made from soybeans, both tempe and tofu provide good sources of plant-based protein.

Here is a nutrition comparison of tempe and tofu cited from Healthline:

Reducing cancer risk

Tempe and tofu are rich in phytoestrogens known as isoflavones.

Isoflavones are plant compounds that mimic the chemical structure and effects of estrogen, a hormone that drives sexual development and reproduction.

Many health benefits from tofu and tempe, including reduced risk of certain cancers and improved heart health, attributed to their isoflavone content.

Reducing heart disease risk

Research links higher soy intake with a reduced risk of heart disease due to effects on cholesterol and triglycerides.

Specifically, a study in rats found that nutritionally enriched tempe lowered triglyceride and cholesterol levels.

Tofu also appears to have a similar effect. A study in 45 men noted that total cholesterol and triglyceride levels were significantly lower on a tofu-rich diet compared to a lean-meat diet.

Differences in nutrition tempe vs tofu

One notable difference between tofu and tempe is that tempe contains prebiotics good for the body.

Prebiotics are undigestible natural fibres that promote the growth of healthy bacteria in your digestive tract. Prebiotics are linked to regular bowel movements, reduced inflammation, lower cholesterol, and even improved memory.

Tempe is rich in these beneficial prebiotics due to its high fibre content.

Specifically, an in vitro study found that tempe stimulates the growth of Bifidobacterium, a type of beneficial gut bacteria.

Best way to consume tofu and tempe

To maximise health benefits, avoid frying tofu or tempe. There are many healthier ways to prepare tempe and tofu, such as grilling, sautéing, or curing.