Tempeh, Tofu, Seitan, and TVP Comparison Chart: The Ultimate Guide


Welcome to our comparison chart on the nutritional benefits of four popular plant-based protein sources: Tofu, Tempeh, Seitan, and Textured Vegetable Protein (TVP). These versatile ingredients are staples in many vegan and vegetarian diets, and each has its own unique nutritional profile.

In this chart, we will compare the nutritional benefits of each protein source to help you make an informed decision about which one to include in your diet. Whether you’re looking to boost your protein intake, increase your iron levels or increase your fiber intake, this chart will help you to find the best option for you.

Plant-based Protein Nutritional Benefits Comparison Chart: Tofu Vs. Tempeh Vs. Seitan Vs. TVP (Textured Vegetable Protein)

Nutritional Info (per 100 grams)TofuTempehSeitanTVP
Protein (g)10192512
Fat (g)5811
Carbohydrates (g)2968
Fiber (g)1304
Iron (mg)
Calcium (mg)43417600
Please note that the provided nutritional information is approximate and may vary depending on the specific brand or preparation method.

As you can see from the chart. Tofu is an excellent source of protein and iron. While Tempeh is high in both protein and fiber. Seitan is an excellent source of protein and is low in fat and calories. While TVP is a good source of protein and iron.

Tasting the Differences: A Comparison of Tofu, Tempeh, Seitan, and TVP’s Texture and Flavor

When it comes to plant-based proteins, the taste and texture can vary greatly between Tofu, Tempeh, Seitan, and TVP.

Tofu, Tempeh, Seitan, TVP, Plant-Based Protein Texture and Flavor Comparison Chart

TofuSilken, firm, or extra-firmMild, adaptable to various flavors
TempehFirm, nuttyNutty, slightly earthy
SeitanChewy, meat-likeSavory, can be flavored to taste like meat
TVPDried, must be rehydratedMild, adaptable to various flavors

Soybeans make Tofu, also known as bean curd, which has a subtle flavor. Its versatility allows it to take on the taste of any marinade or seasoning. Its texture can range from silken to extra-firm, and sautéing, frying, or blending it into smoothies are the best ways to enjoy it

Tempeh, on the other hand, is made from fermented soybeans and has a nutty and earthy flavor. Its texture is firm and chewy. Making it great for grilling, marinating, or crumbling into salads. Seitan, also known as wheat gluten. It has a chewy texture and a slightly sweet flavor, making it a great meat alternative in dishes such as stir-fries and stews.

TVP, or textured vegetable protein, derives from soy flour and possesses a neutral flavor, making it an excellent ingredient for absorbing flavors in soups, stews, and chilies.

When it comes to enjoying the taste of these plant-based proteins, it’s all about experimenting with different marinades, seasonings, and cooking methods. Marinate and grill Tofu for a smoky flavor. Crumble and sauté Tempeh with your favorite spices. Pair Seitan with savory sauces and add it to stir-fries, and rehydrate. TVP is to be used as a meat substitute in chili and tacos. Ultimately, the key is to find the right combination of flavors and textures that suit your taste buds.

Tofu Tempeh Seitan TVP Plant-Based Protein Nutritional Benefits

When it comes to plant-based protein options, it can be overwhelming to navigate the aisles of your local health food store. Tofu, tempeh, seitan, and TVP are all popular choices, but what sets them apart from one another? In this ultimate guide, we’ll dive into the nutritional benefits and unique characteristics of these four plant-based protein options, and help you make a more informed decision on which one to add to your next recipe.


First up, let’s talk about tofu. Often referred to as the ‘poster child’ of plant-based protein, tofu, made from soybeans, has been a staple in Asian cuisine for centuries. It offers a great source of protein, iron, and calcium while being low in calories and fat. Tofu is a versatile ingredient suitable for use in a variety of dishes, from stir-fries to soups to desserts.


Next, we have tempeh. Similar to tofu, tempeh originates from soybeans, but the process of making tempeh yields a firmer, more substantial texture. Additionally, it serves as an excellent source of protein, iron, and calcium, and people frequently use it as a meat substitute in dishes such as sandwiches, vegan salads, and stir-fries.

breakfast tempeh recipes on spoon

We have a great Tempeh Breakfast Sausage Crumble Recipe here!


Seitan, also known as wheat gluten, represents another popular plant-based protein option. Manufacturers make it from wheat protein, and it frequently serves as a meat substitute in dishes such as vegan “chicken” or “beef” recipes. Seitan is high in protein, but it’s not a great source of other essential nutrients, so it’s important to pair it with other nutrient-rich foods in your diet.

TVP (Textured Vegetable Protein)

Last but not least, we have TVP, or textured vegetable protein. TVP, derived from soy, provides a great source of protein and finds frequent use in ground meat dishes such as chili, tacos, and spaghetti sauce. It also provides an excellent option for those following a gluten-free diet, as it’s crafted from soy instead of wheat.

Vegan ground Beef Recipe

We have a great Vegan Ground Beef Substitute Recipe With TVP here.

So, which one is the best choice for you? It ultimately depends on your dietary needs and preferences. Tofu and tempeh are both great sources of protein, iron, and calcium, while seitan is a good source of protein, but not as nutrient-dense. TVP

Conclusion: Tempeh, Tofu, Seitan, and TVP Comparison

In conclusion, all of these plant-based protein sources are healthy and nutritious options that can be a great addition to a vegan or vegetarian diet. By understanding the nutritional benefits of each, you can make an informed decision about which one is best for you and your dietary needs.

Sources For Tofu Tempeh Seitan TVP Plant-based protein Nutritional Benefits Comparison

  1. The Tofu and Tempeh Nutrition Center: https://www.tofu-tempeh.com/nutritional-information/
  2. The Vegetarian Resource Group: https://www.vrg.org/nutrition/
  3. The Spruce Eats: https://www.thespruceeats.com/
  4. The United States Department of Agriculture (USDA): https://www.nal.usda.gov/
  5. The World’s Healthiest Foods: http://www.whfoods.com/

2 thoughts on “Tempeh, Tofu, Seitan, and TVP Comparison Chart: The Ultimate Guide

  1. Leslie says:

    This was great!! I didn’t really see how much protein Seitan has I’m going to try and incorporate that into my meals more often.

    • spicyveganfood says:

      Thanks for the feedback Leslie and cooking with seitan is a great way to incorporate more plant based protein into your diet.

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