Tempeh is higher in calories, protein and fiber—also offering impressive gut health benefits. While tofu is higher in sodium, it still only accounts for about one percent of your daily sodium limit. If you’re focused on calories or are making a dish that already contains protein, like a chickpea curry, tofu may be your best bet. But if you’re looking for a protein-packed meal after a workout or are really trying to boost your gut health, tempeh is your best bet.

When it comes down to it, you really can’t go wrong with either tempeh or tofu. Tofu is thought to be more processed than tempeh, but it still is plenty healthy as it is not loaded with salt, sugar, saturated fat, or chemical additives. The nutritional information for tofu can vary slightly depending on if whether it’s silken, firm, extra firm, or super firm, but all options are healthy nonetheless. Both tempeh and tofu can certainly be part of a healthy diet, and it just may be dependent on your needs that day.