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Maple syrup vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between maple syrup and tempeh?

  • Maple syrup is higher in vitamin B2 and manganese, yet tempeh is higher in copper, phosphorus, iron, vitamin B6, vitamin B3, magnesium, and folate.
  • Maple syrup's daily need coverage for vitamin B2 is 70% more.
  • Maple syrup has 2 times more manganese than tempeh. While maple syrup has 2.908mg of manganese, tempeh has only 1.3mg.
  • The amount of saturated fat in maple syrup is lower.
  • The glycemic index of tempeh is lower.

We used Syrups, maple and Tempeh types in this article.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Tempeh
6
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 +28.9%
Contains more ManganeseManganese +123.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +2354.5%
Contains more CopperCopper +3011.1%
Contains more PhosphorusPhosphorus +13200%
Contains less SodiumSodium -25%
~equal in Calcium ~111mg

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Tempeh
6
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 B2Vitamin B2 +254.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +3159.3%
Contains more Vitamin B5Vitamin B5 +672.2%
Contains more Vitamin B6Vitamin B6 +10650%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Tempeh
4
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 CarbsCarbs +777.5%
Contains more ProteinProtein +50625%
Contains more FatsFats +17900%
Contains more WaterWater +84.2%
Contains more OtherOther +244.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 -99.7%
Contains more Mono. FatMonounsaturated fat +29036.4%
Contains more Poly. FatPolyunsaturated fat +25194.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Tempeh DV% diff.
Manganese 2.908mg 1.3mg 70%
Vitamin B2 1.27mg 0.358mg 70%
Copper 0.018mg 0.56mg 60%
Protein 0.04g 20.29g 41%
Phosphorus 2mg 266mg 38%
Iron 0.11mg 2.7mg 32%
Polyunsaturated fat 0.017g 4.3g 29%
Carbs 67.04g 7.64g 20%
Fats 0.06g 10.8g 17%
Vitamin B6 0.002mg 0.215mg 16%
Vitamin B3 0.081mg 2.64mg 16%
Magnesium 21mg 81mg 14%
Saturated fat 0.007g 2.539g 12%
Monounsaturated fat 0.011g 3.205g 8%
Folate 0µg 24µg 6%
Potassium 212mg 412mg 6%
Vitamin B5 0.036mg 0.278mg 5%
Vitamin B12 0µg 0.08µg 3%
Calories 260kcal 192kcal 3%
Zinc 1.47mg 1.14mg 3%
Vitamin B1 0.066mg 0.078mg 1%
Calcium 102mg 111mg 1%
Selenium 0.6µg 0µg 1%
Fructose 0.52g 1%
Net carbs 67.04g 7.64g N/A
Sugar 60.46g N/A
Sodium 12mg 9mg 0%
Choline 1.6mg 0%
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
Maple syrup 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
24%
Maple syrup
19%
Tempeh
Minerals Daily Need Coverage Score
50%
Maple syrup
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 60.46g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 39)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $4)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 2.532g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.