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McDonald's Big Mac vs. Tempeh — In-Depth Nutrition Comparison

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Differences between mcDonald's Big Mac and tempeh

  • McDonald's Big Mac has more vitamin B12 and vitamin B1, while tempeh has more copper, manganese, phosphorus, magnesium, vitamin B2, and iron.
  • Tempeh's daily need coverage for copper is 51% higher.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of mcDonald's Big Mac is 66.

The food types used in this comparison are McDONALD'S, BIG MAC and Tempeh.

Infographic

McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Tempeh
7
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 ZincZinc +67.5%
Contains more MagnesiumMagnesium +305%
Contains more PotassiumPotassium +127.6%
Contains more IronIron +35%
Contains more CopperCopper +471.4%
Contains more PhosphorusPhosphorus +118%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +531.1%
~equal in Calcium ~111mg
~equal in Selenium ~0µg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Tempeh
3
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 B1Vitamin B1 +125.6%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B12Vitamin B12 +1000%
Contains more FolateFolate +91.7%
Contains more Vitamin B2Vitamin B2 +71.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 +38.5%
Contains more CarbsCarbs +162.8%
Contains more OtherOther +13.6%
Contains more ProteinProtein +71.7%
Contains more WaterWater +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Tempeh
2
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 -33.2%
Contains more Poly. FatPolyunsaturated fat +1305.2%
~equal in Monounsaturated fat ~3.205g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Tempeh DV% diff.
Copper 0.098mg 0.56mg 51%
Manganese 0.206mg 1.3mg 48%
Vitamin B12 0.88µg 0.08µg 33%
Polyunsaturated fat 0.306g 4.3g 27%
Phosphorus 122mg 266mg 21%
Sodium 460mg 9mg 20%
Vitamin B6 0.215mg 17%
Protein 11.82g 20.29g 17%
Magnesium 20mg 81mg 15%
Cholesterol 36mg 0mg 12%
Vitamin B2 0.209mg 0.358mg 11%
Iron 2mg 2.7mg 9%
Vitamin B1 0.176mg 0.078mg 8%
Potassium 181mg 412mg 7%
Zinc 1.91mg 1.14mg 7%
Fiber 1.6g 6%
Folate 46µg 24µg 6%
Saturated fat 3.803g 2.539g 6%
Fats 14.96g 10.8g 6%
Vitamin B5 0.278mg 6%
Vitamin B3 3.384mg 2.64mg 5%
Carbs 20.08g 7.64g 4%
Calories 257kcal 192kcal 3%
Fructose 1.69g 2%
Calcium 116mg 111mg 1%
Monounsaturated fat 3.474g 3.205g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 18.48g 7.64g N/A
Sugar 3.97g N/A
Trans fat 0.588g 0g 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
McDonald's Big Mac 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
23%
McDonald's Big Mac
19%
Tempeh
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 1.264g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.