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Macaroon vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between macaroon and tempeh

  • Macaroon has more selenium; however, tempeh is higher in copper, phosphorus, iron, vitamin B2, vitamin B3, magnesium, and calcium.
  • Macaroon covers your daily need for saturated fat, 88% more than tempeh.
  • Tempeh has less sodium.
  • The glycemic index of macaroon is higher.

These are the specific foods used in this comparison Cookies, coconut macaroon and Tempeh.

Infographic

Macaroon vs Tempeh infographic
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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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 +179.3%
Contains more CalciumCalcium +2120%
Contains more PotassiumPotassium +235%
Contains more IronIron +229.3%
Contains more CopperCopper +108.2%
Contains more ZincZinc +56.2%
Contains more PhosphorusPhosphorus +291.2%
Contains less SodiumSodium -96.3%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +1100%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Tempeh
2
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 +108.8%
Contains more CarbsCarbs +701.3%
Contains more ProteinProtein +571.9%
Contains more WaterWater +418.7%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 -87.4%
Contains more Mono. FatMonounsaturated fat +99.1%
Contains more Poly. FatPolyunsaturated fat +430.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Tempeh DV% diff.
Saturated fat 20.099g 2.539g 80%
Manganese 1.3mg 57%
Protein 3.02g 20.29g 35%
Copper 0.269mg 0.56mg 32%
Phosphorus 68mg 266mg 28%
Iron 0.82mg 2.7mg 24%
Vitamin B2 0.06mg 0.358mg 23%
Polyunsaturated fat 0.81g 4.3g 23%
Fiber 5.1g 20%
Fats 22.55g 10.8g 18%
Carbs 61.22g 7.64g 18%
Vitamin B3 0.22mg 2.64mg 15%
Calories 460kcal 192kcal 13%
Magnesium 29mg 81mg 12%
Selenium 6.8µg 0µg 12%
Calcium 5mg 111mg 11%
Sodium 241mg 9mg 10%
Potassium 123mg 412mg 9%
Vitamin B6 0.096mg 0.215mg 9%
Vitamin B5 0.278mg 6%
Folate 3µg 24µg 5%
Vitamin B1 0.02mg 0.078mg 5%
Zinc 0.73mg 1.14mg 4%
Monounsaturated fat 1.61g 3.205g 4%
Vitamin B12 0µg 0.08µg 3%
Choline 9.1mg 2%
Vitamin K 1.1µg 1%
Vitamin E 0.19mg 1%
Net carbs 56.12g 7.64g N/A
Sugar 45.16g N/A
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon 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%
Macaroon
19%
Tempeh
Minerals Daily Need Coverage Score
27%
Macaroon
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 232mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 17.56g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.