Tofu v Seitan

[shyvas]

I'm not a huge fan of tofu and usually will either blend or mince it, when making recipes such as burgers, sauce, soups or mince.

However, I find that seitan is far more filling which is most probably due to it's high protein content. I also find it far
more versatile when cooking as you can use it in virtually any recipe ; sausage, cottage pie, sauteed, pies, mince, stir fries, sandwiches etc.
Seitan:
per serving, 85g
calories: 90
fat: 1g
protein: 18g
carbs: 3g
iron: 1.2mg, 6% RDA
Selenium: 10 mcg, 14% RDA
Phosphorus: 65mg, 5%RDA


Tofu:
calories: 98
fat: 5g
protein: 10g
carbs: 3g
iron: 1.6mg, 9% RDA
Selenium: 13 mcg, 19% RDA
Phosphorus: 136 mg, 14%RDA
Manganese: .8mg, 38% RDA
Calcium: 175mg, 18%

Tofu versus Seitan: Taste, Texture and Nutrition.

Tofu versus seitan. Both tofu and seitan are excellent sources of vegetarian protein. Tofu is made from soybeans. Seitan is made from wheat gluten. Both are easy to find in grocery stores. Tofu is the traditional vegetarian protein. But options like seitan and tempeh are becoming more...

healthyhappylife.com

 

[Lou]

I am pretty much Team Tofu. But I did not know how well seitan stacked up against tofu in a one-to-one nutrition face off. I will want to include more seitan in my meals.
The Seatle company Field Roast has Americanized seitan. They make an Apple Sage sausage that I really like. They also make a number of other seitan-like products, from patties to their special holiday Celebration Roast. I think next I will try finding a seitan product that I can use in stir fry and sandwiches.

I have become a big fan of Super Firm Tofu. Most of the stores near me have a brand of it. Trader Joe's has one and WildWood ( sort of a regional brand) also has one. Its more expensive than Extra Firm but I bet its about the same if you compared grams of protein per penny. because it doesn't contain as much water - so you are not paying for any water. Also since it contains so much less water you don't have to squeeze the water out.

Here is the nutritional info of TJ's super firm.

Servings per container about 5
Serving size 3 oz (84g/about 1/5 pkg)
Amount per serving: Calories 130,
Total Fat 7g (9% DV),
Saturated Fat 1g (5% DV),
Trans Fat 0g,
Cholesterol 0mg (0% DV),
Sodium 15mg (1% DV),
Total Carbohydrate 3g (1% DV),
Dietary Fiber 0g (0% DV),
Total Sugars 0g—Includes 0g Added Sugars (0% DV),
Protein 14g,
Vitamin D (0% DV),
Calcium (4% DV),
Iron (15% DV),
Potassium (2% DV).

 

[KLS52]

I like both tofu and seitan. I eat more tofu because it’s easier. I haven’t found a prepackaged Seitan that I like and haven’t had much success with making it myself, plus making it myself is more work than opening a package of tofu. Trader Joe’s extra firm tofu is great but I stopped buying it because the last two times I did it was spoiled.

 

[shyvas]

I am pretty much Team Tofu. But I did not know how well seitan stacked up against tofu in a one-to-one nutrition face off. I will want to include more seitan in my meals.

I've often wondered why veg*ans seem to buy more tofu compared to seitan. The latter is very easy to make and it just takes a bit of practise to get it right.

 

[Nekodaiden]

I'm not sure I've ever had seitan. I have an old thread somewhere around here where I tried to make it once, but it's not something readily available (at least in the stores I shop at here in Aus).

I eat a fair amount of tofu, though in moderate amounts. By itself, I don't find it fills me up, but is fine when mixed in with plenty of other foods that contain plenty of fiber and then carbohydrates for energy, such as brown rice, whole wheat breads, tubers etc. Fill up foods fit these criteria (whole foods usually with plenty of fiber and carbohydrate). I eat tofu not for protein specifically, just because I like the texture, it adds some nutrients and is versatile.

 

[shyvas]

I'm not sure I've ever had seitan. I have an old thread somewhere around here where I tried to make it once, but it's not something readily available (at least in the stores I shop at here in Aus).

I eat a fair amount of tofu, though in moderate amounts. By itself, I don't find it fills me up, but is fine when mixed in with plenty of other foods that contain plenty of fiber and then carbohydrates for energy, such as brown rice, whole wheat breads, tubers etc. Fill up foods fit these criteria (whole foods usually with plenty of fiber and carbohydrate). I eat tofu not for protein specifically, just because I like the texture, it adds some nutrients and is versatile.

You could order it online ( wheat gluten) if it's not available in your stores. I actually by mine in bulk from a flour mill and it works out 50 % cheaper
compared to buying it in shops. If stored correctly, it lasts a very long time.
Shops that specialise in baking also sell it as it's an ingredient often use in yeast baking.

Organic Buyers Group - Vital Wheat Gluten Flour Australian High Protein GM Free (1kg)

High estimated 83% protein. Australian grown wheat derived. GM Free. Super Popular - excellent customer feedback, fluffs up baked goods, best tasting vegetarian seitan! Look below for a guide on how much vital wheat gluten to add to your baking recipe and how to make seitan - a great meat...

www.organicbuyersgroup.com.au

I also don't find tofu to be very filling despite making dishes with both grains and vegetables. That is also another reason why I'm on team seitan.

 

[KLS52]

I make tofu scrambles mostly, adding veggies and sometimes a sprinkle of Daiya shreds. It fills me if I have it with a slice of whole grain toast.
I love to slice it, bread and fry it, and top with marinara sauce and vegan parm.
And it’s really good if you order it from a Chinese restaurant as General Tsao tofu or sesame tofu.

 

[shyvas]

I make tofu scrambles mostly, adding veggies and sometimes a sprinkle of Daiya shreds. It fills me if I have it with a slice of whole grain toast.
I love to slice it, bread and fry it, and top with marinara sauce and vegan parm.
And it’s really good if you order it from a Chinese restaurant as General Tsao tofu or sesame tofu.

Still not converted to tofu scramble.

Strange that you mention having tofu at a Chinese restaurant as I'm planning to have lunch with a friend at a Vietnemese one. They have no vegan options, not a single tofu dish insight. I will have to tell her that we will need to find another place. That is also the major drawback over here; finding suitable restaurants for both omnis and veg*ans.

 

[Veganite]

I like both, myself. If you ask anyone why they don't like tofu and they always say "texture" and sometimes lack of flavour factors into the equation. So with that in mind, if you give the tofu flavour and texture, it's actually pretty tasty.

@shyvas

If you like a mock scramble, I highly recommend trying chickpea flour. There's heaps of recipes for chickpea scrambles online. You will need to find some black salt (kala namak), as it totally mimics that egg flavour.

 

[shyvas]

I like both, myself. If you ask anyone why they don't like tofu and they always say "texture" and sometimes lack of flavour factors into the equation. So with that in mind, if you give the tofu flavour and texture, it's actually pretty tasty.

@shyvas

If you like a mock scramble, I highly recommend trying chickpea flour. There's heaps of recipes for chickpea scrambles online. You will need to find some black salt (kala namak), as it totally mimics that egg flavour.

I don't like neither the texture or the taste, (the blandness) of tofu. However, I still do use it in cooking and vamp it up with spices etc.

I use chickpea flour for making seitan and burgers. I sometimes make socca which is very tasty.

I don't like scrambled tofu or chickpea flour especially with kala namak. Totally disagree that they taste anything like eggs. I don't thing that anything out there that resembles an egg.

Having said that I have given them up quite a long time ago but still crave them.

 

[PTree15]

I've often wondered why veg*ans seem to buy more tofu compared to seitan. The latter is very easy to make and it just takes a bit of practise to get it right.

I'm with you, I definitely eat more seitan, which I make at home. I love tofu as well, but I tend to favor seitan.

 

[shyvas]

I'm with you, I definitely eat more seitan, which I make at home. I love tofu as well, but I tend to favor seitan.

It's so versatile and I also like the texture. When I serve up a dish made with it, many people that it's meat. This reminds me that I will
have to dig up some of my old time favourites.

 

[Lou]

It took me a while but I believe I have mastered the tofu and vegetable stir fry. Four ounces of tofu, two cups of veggies, and some kind of sauce over a cup of rice. It fills me up.

I sometimes make a big batch of oven-baked crispy tofu and then I use it in my salads and soups. With a dip it makes a good app.

 

[shyvas]

It took me a while but I believe I have mastered the tofu and vegetable stir fry. Four ounces of tofu, two cups of veggies, and some kind of sauce over a cup of rice. It fills me up.

I sometimes make a big batch of oven-baked crispy tofu and then I use it in my salads and soups. With a dip it makes a good app.

I don't mind crispy, spicy tofu. I make it in the air fryer. By the time it's done, it doesn't look or taste anything like tofu.

 

[PTree15]

It's so versatile and I also like the texture. When I serve up a dish made with it, many people that it's meat. This reminds me that I will
have to dig up some of my old time favourites.

Agreed. I find that it really absorbs flavors a bit better than tofu as well. I sometimes don't always have success with tofu taking up my desired flavors. I l do love a tofu scramble, though.

 

[PTree15]

It took me a while but I believe I have mastered the tofu and vegetable stir fry. Four ounces of tofu, two cups of veggies, and some kind of sauce over a cup of rice. It fills me up.

I sometimes make a big batch of oven-baked crispy tofu and then I use it in my salads and soups. With a dip it makes a good app.

I agree that by itself, tofu doesn't fill me up as much, but I get four meals out of a block of tofu if I combine it with veggies over rice. I really love that combo.

 

[Emma JC]

Tempeh is my choice over tofu and other than in some processed vegan foods I haven't eaten a lot of seitan. I have soy curls which I really like and we eat a lot of beans.

Emma JC

 

[shyvas]

I don't mind crispy, spicy tofu. I make it in the air fryer. By the time it's done, it doesn't look or taste anything like tofu.

Tempeh is my choice over tofu and other than in some processed vegan foods I haven't eaten a lot of seitan. I have soy curls which I really like and we eat a lot of beans.

Emma JC

I've never seen soya curls in any of the shops in the US. Seitan is very easy to make and is so tasty.

I have bought tempeh once but it was quite pricey. However, I did like it.

 

[Lou]

I wish I was better with graphics but you guys will have to just imagine this.
Tofu vs Tempeh

First picture a tiny boxing arena. A cube of tofu in red square pants with little feet and little red boxing gloves on its stick-like arms, battling it out with a perfect rectangle of tempeh in blue shorts and boxing gloves.

Ding ding!

The fight is on!

 

[KLS52]

I’ll even put tofu scramble in my soup, sometimes, and pretend it’s egg drop. Lol.