Quick Summary
When to Choose Tempeh
Choose tempeh for firmer texture, more versatile flavor, and higher protein concentration per serving.
When to Choose Natto
Choose natto for unique vitamin K2 (MK-7), nattokinase enzyme for heart health, and traditional Japanese preparation.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tempeh | Natto | Winner |
|---|---|---|---|
| Calories | 193 | 106 | 🏆 Natto |
| Protein | 19.9g | 8.9g | 🏆 Tempeh |
| Carbohydrates | 9.4g | 7.1g | |
| Fiber | 6g | 2.5g | 🏆 Tempeh |
| Total Fat | 11g | 0g |
Key Vitamins & Minerals
Calcium
Iron
🏆 Natto has 44% more
Magnesium
🏆 Tempeh has 42% more
Health Benefits Comparison
Tempeh Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
Natto Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Practical Considerations
💰 Cost
Tempeh: Moderate
Natto: Moderate
🕒 Preparation
Tempeh: Easy
Natto: Easy
📦 Storage
Tempeh: Refrigerate
Natto: Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Natto: Very versatile
The Bottom Line
Both Tempeh and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if: Choose tempeh for firmer texture, more versatile flavor, and higher protein concentration per serving.
Choose Natto if: Choose natto for unique vitamin K2 (MK-7), nattokinase enzyme for heart health, and traditional Japanese preparation.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Natto in Nutrivio
Compare how Tempeh and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
