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Coconut milk vs. Tempeh — In-Depth Nutrition Comparison

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Differences between coconut milk and tempeh

  • Coconut milk has more selenium, while tempeh has more copper, vitamin B2, phosphorus, manganese, vitamin B6, iron, vitamin B3, and magnesium.
  • Coconut milk's daily need coverage for saturated fat is 93% higher.
  • The amount of saturated fat in tempeh is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tempeh.

Infographic

Coconut milk vs Tempeh infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Tempeh
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +593.8%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +64.6%
Contains more CopperCopper +110.5%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +166%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +41.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Tempeh
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +247.4%
Contains more Vitamin B5Vitamin B5 +51.9%
Contains more Vitamin B6Vitamin B6 +551.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more FatsFats +120.7%
Contains more WaterWater +13.4%
Contains more ProteinProtein +786%
Contains more CarbsCarbs +37.9%
Contains more OtherOther +128.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Tempeh
3
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +216.1%
Contains more Poly. FatPolyunsaturated fat +1547.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Tempeh DV% diff.
Saturated fat 21.14g 2.539g 85%
Protein 2.29g 20.29g 36%
Copper 0.266mg 0.56mg 33%
Vitamin B2 0mg 0.358mg 28%
Polyunsaturated fat 0.261g 4.3g 27%
Phosphorus 100mg 266mg 24%
Fats 23.84g 10.8g 20%
Manganese 0.916mg 1.3mg 17%
Vitamin B6 0.033mg 0.215mg 14%
Iron 1.64mg 2.7mg 13%
Vitamin B3 0.76mg 2.64mg 12%
Selenium 6.2µg 0µg 11%
Magnesium 37mg 81mg 10%
Calcium 16mg 111mg 10%
Fiber 2.2g 9%
Monounsaturated fat 1.014g 3.205g 5%
Zinc 0.67mg 1.14mg 4%
Potassium 263mg 412mg 4%
Vitamin B1 0.026mg 0.078mg 4%
Vitamin C 2.8mg 0mg 3%
Vitamin B12 0µg 0.08µg 3%
Choline 8.5mg 2%
Folate 16µg 24µg 2%
Calories 230kcal 192kcal 2%
Vitamin B5 0.183mg 0.278mg 2%
Vitamin E 0.15mg 1%
Carbs 5.54g 7.64g 1%
Net carbs 3.34g 7.64g N/A
Sugar 3.34g N/A
Sodium 15mg 9mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.194mg 0%
Threonine 0.083mg 0.796mg 0%
Isoleucine 0.09mg 0.88mg 0%
Leucine 0.17mg 1.43mg 0%
Lysine 0.101mg 0.908mg 0%
Methionine 0.043mg 0.175mg 0%
Phenylalanine 0.116mg 0.893mg 0%
Valine 0.139mg 0.92mg 0%
Histidine 0.053mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
19%
Tempeh
Minerals Daily Need Coverage Score
42%
Coconut milk
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 18.601g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 82)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.