Tofu vs. Other Plant Proteins: The Ultimate Showdown
Plant-based proteins are no longer fringe—they’re everyday staples. From tofu and tempeh to seitan, lentils, and chickpeas, there’s now a protein for every plate and palate. But with such variety, how do you choose?
This guide goes beyond the surface, correcting common misconceptions, giving you real numbers (with sources), and offering practical tips so you can pick the right protein for your cooking style, nutrition goals, and lifestyle needs.
1. Tofu: The Classic All-Rounder
Nutritional Snapshot
Protein: ~6–17g per 100g, depending on firmness and brand
Key nutrients: Calcium (if calcium-set), iron, isoflavones
Cooking Tip (Pressing, Explained)
Pressing isn’t always required. It’s a tool. For stir-fries or grilling, pressing removes excess water for a firmer, chewier result that absorbs marinades. But for scrambles, soups, or custards, pressing can make tofu dry or chalky. Some chefs argue it’s often unnecessary, especially with extra-firm or pre-pressed varieties.
Isoflavones Myth-Buster
Isoflavones in soy are often misunderstood as “hormone disruptors.” In fact, clinical research shows they don’t increase breast cancer risk and may even be protective—especially when consumed from a young age.
Best Uses
Silken tofu: desserts, sauces, smoothies
Firm/extra-firm tofu: stir-fries, curries, bakes, grilling
2. Tempeh: Fermentation for Depth and Bite
Nutritional Snapshot
Protein: ~20–34g per 100g
Key nutrients: Fibre, iron, magnesium, prebiotic + postbiotic benefits
Gut Health Clarification
Cooking kills most live probiotics in tempeh, but you still get prebiotics (fibre that feeds gut bacteria) and postbiotics (beneficial compounds formed during fermentation). Both support digestive and immune health.
Texture & Flavour
Nutty, earthy, and firm. It can be bold for first-timers but deeply rewarding once mastered.
Gluten Note
Naturally gluten-free if made only from soybeans or gluten-free grains (like rice or millet). Some brands add wheat—always check labels.
Best Uses
Marinated “steaks,” smoky strips, stir-fries, tacos, and chilis.
3. Seitan: The Wheat-Based Protein Marvel
Nutritional Snapshot
Protein: ~20–25g per 100g cooked seitan
Note: Vital wheat gluten powder (the raw ingredient) can reach ~75g/100g, but this is not the form typically consumed.
Completeness Tip
Seitan is low in lysine. The fix? Pair it with lysine-rich foods like lentils, chickpeas, or soy sauce to create a complete protein.
Texture & Flavour
Chewy, dense, and convincingly “meaty.”
Best Uses
Vegan wings, kebabs, deli slices, hearty stews.
4. Lentils: The Pantry Workhorse
Nutritional Snapshot
Protein: ~9g per 100g cooked
Key nutrients: Iron, folate, fibre
Cooking Convenience
Whole green/brown lentils: 15–20 mins
Split red/yellow lentils: 5–7 mins
Canned: ready-to-use (but softer in texture)
Texture & Flavour
Earthy and comforting. Whole lentils hold their bite, while red lentils cook down into silky soups.
Best Uses
Dals, soups, curries, salads, veggie burgers.
Gluten-Free
Always safe for gluten-free eaters.
5. Chickpeas: Creamy and Versatile
Nutritional Snapshot
Protein: ~8–9g per 100g cooked
Key nutrients: Fibre, folate, magnesium, iron
Cooking Tip: Canned vs. Dried
Canned chickpeas are convenient but denser and softer—ideal for hummus or curries. Dried chickpeas, when soaked and cooked, are lighter and airier—essential for dishes like falafel.
Texture & Flavour
Creamy mashed, nutty whole, or crispy roasted.
Best Uses
Hummus, falafel, roasted snacks, curries, chickpea “tuna” salad.
Gluten-Free
Naturally gluten-free.
6. What Are “Complete Proteins”?
A complete protein contains all nine essential amino acids. Animal proteins are complete by default, but many plant proteins aren’t.
The fix is simple: eat variety. Pair seitan with legumes, rice with beans, or tofu with grains. And here’s the key—you don’t need to combine them in the same meal. As long as you get a mix over the day, your body balances it.
7. Head-to-Head Comparisons
Protein Power
Seitan: 20–25g per 100g cooked
Tempeh: 20–34g
Tofu: 6–17g
Lentils: ~9g
Chickpeas: ~8–9g
Texture & Taste
Mild & Adaptable: Tofu, chickpeas
Bold & Chewy: Tempeh, seitan
Earthy & Comforting: Lentils
Cooking Convenience
Fast: Tofu, canned chickpeas
Medium effort: Lentils (dried), tempeh
High effort: Homemade seitan
Gluten-Free Options
Always: Tofu, lentils, chickpeas
Sometimes: Tempeh (check labels)
Never: Seitan
Soy-Free Picks
Seitan, lentils, chickpeas
Final Takeaway
Each plant protein brings its own strengths—adaptability, depth, texture, comfort, or creaminess. The best approach isn’t choosing one “winner,” but rotating them for variety. That way, you’ll cover taste, nutrition, and cooking flexibility—while enjoying a plant-based diet that’s balanced and exciting.
