Tofu and tempeh are liked by many Indonesians, including children. Although often considered the same, actually these two types of side dishes are processed in different ways, so the nutritional content is also different. So, between tofu and tempeh, which one is healthier for children?
Tofu and tempeh are very easy to find and the price is affordable. Both of these foods are made from soybeans and can be processed in various ways, from fried, boiled, sauteed, baked, to steamed.
Although the basic ingredients are the same, the process of making tofu and tempeh is different. That is why the appearance, shape, taste, and nutritional content of tofu and tempeh are different.
Tempe and Tofu Are Both Healthy for Children to Consume
To produce tempeh, soybeans must go through a fermentation process by yeast or fungi Rhizopus Sp. Next, the fermented product is compacted and molded into tempeh.
In contrast to tempeh, making tofu does not require a fermentation stage. While tempeh is made from whole soybeans, tofu is made by directly pulverizing soybeans. The mashed results are then cooked, coagulated, squeezed, and then molded into tofu blocks.
Both tofu and tempeh both contain important nutrients needed by the little one's body, Bun. For example, tofu and tempeh are both rich in isoflavones, which are plant compounds that are responsible for fighting free radicals.
When viewed from the nutritional content, tempeh is indeed a better source of protein and fiber. In 100 grams of tempeh, there are 21 grams of protein and 1.4 grams of fiber. Plus, the fiber in tempeh can also act as a good prebiotic for the health of the child's digestive system.
In the same amount, tofu contains 11 grams of protein and almost no fiber. Although the protein content is lower than tempeh, tofu is still a good source of vegetable protein for children. In addition, tofu contains more calcium.
From the explanation above, it can be concluded that both tofu and tempeh are healthy for children. So, you don't need to be confused which one to choose.
Mother can give tempe and tofu alternately to the Little One, as a source of vegetable protein. Of course, you must also include sources of animal protein, carbohydrates, and healthy fats, as well as sources of vitamins and minerals in your little one's diet.
Keep in mind that giving a variety of healthy foods to children is still better than giving only one type of food, even though the food is nutrient dense. To find out other types of food that are also good for children, besides tofu or tempeh, you can consult a doctor.