Tofu vs Seitan – Which is Healthier?

Our Verdict

When comparing tofu to seitan, we picked the tofu.

Why?

This one is not close!

In terms of macros, seitan does have about 2x the protein, but it also has 6x the carbs and 6x the sodium of tofu, as well as less fiber than tofu.. So we’ll call it a tie on macros. But…

Seitan is also much more processed than tofu, as tofu has usually just been fermented and possibly pressed (depending on kind). Seitan, in contrast, is processed gluten that has been extracted from wheat and usually had lots of things happen to it on the way (depending on kind).

About that protein… Tofu is a complete protein, meaning it has all of the essential amino acids. Seitain, meanwhile, is lacking in lysine.

When it comes to vitamins and minerals, again tofu easily comes out on top; tofu has 5x the calcium, similar iron, more magnesium, 2x the phosphorous, 150% of the potassium, and contains several other nutrients that seitan doesn’t, such as folate and choline.

So, easy winning for tofu across the board on micronutrients.

Tofu is also rich in isoflavones, antioxidant phytonutrients, while seitan has no such benefits.

So, another win for tofu.

There are two reasons you might choose seitan:

• prioritizing bulk protein above all other health considerations
• you are allergic to soy and not allergic to gluten

If neither of those things are the case, then tofu is the healthier choice!

Want to learn more?

You might like to read:

• Tempeh vs Tofu – Which is Healthier? ← tempeh is, nutritionally speaking, tofu but better. Of course on a culinary level, there are many recipes where tofu will work and tempeh wouldn’t, though.
• Gluten: What’s The Truth?

Take care!