by Erin D Marion - Published 6 months ago

Tempeh, Tofu, Seitan: Key Differences

Plant-based meat substitutes are gaining popularity, even among those who aren't fully vegetarian or vegan.

Did you know that seven in 10 Americans consume plant-based foods and come back for more? Among households purchasing plant-based meals, 80% are repeat buyers.

Health is a key reason people adopt a plant-based diet, and scientific evidence supports this choice. Eating more plant-based foods can contribute to reducing certain health risks, such as heart disease and high blood pressure.

Thankfully, there's a wide array of meat alternatives to explore. One common comparison is tempeh vs. tofu vs. seitan — the plant-based trio.

Let's delve into these options.

Understanding Plant-Based Proteins

The Institute of Medicine suggests that protein should account for 10% to 35% of your daily calorie intake. This includes plant-based protein sources.

Defining Tofu

Tofu, also known as bean curd, is a widely used meat alternative made from soybeans and water. The soy-water mixture transforms into tofu when a coagulant is added, causing it to thicken and bind together.

There are three types of tofu coagulants:

Salts
Acids
Enzymes

Each coagulant has a distinct chemical effect on soy protein. Researchers are investigating all three to determine the optimal coagulant for tofu production.

TL;DR: Tofu is made from soybeans and water, combined with a binding agent to form a paste.

Exploring Tofu Varieties

Tofu becomes firmer as more water is removed. The tofu industry categorizes tofu based on its firmness into three main types:

Silken tofu (also known as “soft tofu”) has a creamy texture. It’s commonly used in plant-based desserts and sauces.

Medium tofu is the softest type of tofu that comes in a solid block.

Firm tofu has the lowest water content and a crumbly texture. You can find it in stir-fry dishes and even baked goods.

Most commercially available tofu is labeled with one of these categories or variations, such as “Medium-firm” or “extra-firm”.

However, tofu exists on a spectrum, with firmness increasing as more water is pressed out.

Nutritional Value of Tofu

Tofu, made from soy, offers numerous health benefits. For instance:

It may lower cholesterol. Many studies have shown that consuming soy can reduce low-density lipoprotein (LDL) cholesterol, also known as “bad cholesterol.”

It supports heart health. Research suggests that eating more tofu can reduce your risk of coronary heart disease.

It’s an excellent source of vitamins, minerals, and amino acids. Among other nutrients, tofu is rich in iron, calcium, and vitamin A.

Different types of tofu have varying nutritional profiles. For instance, firmer tofu has a higher protein content than softer tofu. It’s denser, so it contains more soy per unit volume.

In short: Tofu is beneficial for your heart health and can contribute to your body’s nutritional needs and muscle building.

What is Tempeh?

Tempeh is a plant-based protein originating from Indonesia, where it holds the top spot as the most popular soy product.

The tempeh making process involves soaking soybeans overnight, boiling, draining, and fermenting them. The boiled soybeans are combined with a fungus called Rhizopus oligosporus, sometimes referred to as "tempeh starter."

The fermentation process spans one to two days, during which a white mold develops over the beans. This mold binds the beans into a large sheet, which can be sliced and cooked.

In short, Tempeh is a solid block made from fermented, soaked soybeans.

Tempeh and Tofu: The Connection

Tempeh and tofu share a soy base and are worth exploring if you embrace a plant-based diet and can consume soy. However, tofu and tempeh are distinct food items.

Tempeh undergoes fermentation, resulting in a unique flavor and texture. Fermentation also alters the nutritional profile.

Tempeh contains:

16 g more carbohydrates

0.5 g more fat

10 g more protein

In the protein battle between tempeh and tofu, tempeh emerges as the winner. Tempeh also boasts higher levels of dietary fiber, potassium, and vitamin A.

Beyond nutritional content, tempeh and tofu differ in taste. Tempeh has a bolder, nuttier flavor, while tofu is known for its neutral taste, absorbing the flavors of the dish.

In short: Tempeh or tofu? Tempeh is the winner for protein and contains more carbs than tofu. It also has a stronger taste.

Nutritional Composition of Tempeh

A 3 oz. serving of tempeh provides:

18 g of protein

18 g of carbs

4.5 g of fat

Tempeh's fat content is primarily unsaturated, with a ratio of about two grams of unsaturated fat to one gram of saturated fat. It contains no trans fats.

Seitan: A Gluten-Based Tofu Alternative

People with celiac disease or gluten intolerance should skip this section. However, if you tolerate wheat, you should try seitan, a vegan protein made from wheat gluten.

Seitan is made by extracting gluten from wheat and mixing it with water. Add some spices, and voilà! Seitan.

Who knew that protein could be derived from gluten?

Apparently, the ancient Chinese knew. Legend claims that Buddhist monks created seitan in the sixth century CE. It was a way to eat healthily without missing out on the benefits of meat.

Seitan has a texture very similar to chicken, which is why some call it “wheat meat”. It’s perfect if you prefer a food like tofu without tofu’s silky texture. It’s also a good substitute for tempeh if you don’t like the nutty flavor.

Seitan lacks lysine, an essential amino acid, making it an incomplete protein source. However, it remains a healthy food when combined with other protein sources.

Seitan is essentially wheat gluten with added spices.

Is Seitan Processed?

Seitan is a processed food, meaning it's altered from its natural state by extracting gluten from wheat.

Store-bought seitan often has added preservatives for safety.

Flavored seitan may contain sauces with added sugar, oils, and other ingredients. Always check the ingredient list to understand what's included.

To get seitan with minimal processing, making it at home is recommended. Vital wheat gluten, available in specialty stores, is the main ingredient.

In short: While store-bought seitan is often processed, making it at home provides a less processed option.

Nutritional Breakdown of Seitan

A 3.5 oz. serving of seitan provides:

6.6 g of carbohydrates

5 g of fat

17 g of protein

When comparing meat substitutes, tempeh and seitan are similar. Tempeh has slightly less protein, fewer carbohydrates, and less fat.

Seitan is richer in protein compared to tofu, which contains 7.6 g per 3.5 oz serving. However, seitan also has more carbs, which may be a consideration for some.

Choosing the Best Meat Alternative for You

Deciding between seitan, tofu, and tempeh can be challenging. While tofu and tempeh are soy-based, seitan is made from wheat. All offer versatility and similar macronutrients.

Ultimately, the best choice for a meat substitute depends on your individual nutritional needs and preferences. Taste can also influence your decision.

Meat alternatives are renowned for their ability to absorb flavors from the ingredients they are cooked with. Seasoning them with your favorite herbs and spices can create customized protein options.