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Tempeh vs. Coconut — In-Depth Nutrition Comparison

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How are Tempeh and Coconut different?

  • Tempeh is richer in Vitamin B2, Phosphorus, Copper, Vitamin B3, Vitamin B6, Magnesium, and Calcium, while Coconut is higher in Selenium, and Manganese.
  • Coconut covers your daily need of Saturated Fat 136% more than Tempeh.
  • Tempeh contains 18 times more Vitamin B2 than Coconut. Tempeh contains 0.358mg of Vitamin B2, while Coconut contains 0.02mg.
  • Tempeh is lower in Saturated Fat.

Tempeh and Nuts, coconut meat, raw types were used in this article.

Infographic

Tempeh vs Coconut 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.
Tempeh
8
:
Contains more Calcium +692.9%
Contains more Iron +11.1%
Contains more Magnesium +153.1%
Contains more Phosphorus +135.4%
Contains more Potassium +15.7%
Contains less Sodium -55%
Contains more Copper +28.7%
Contains more Manganese +15.4%
Contains more Selenium +∞%
Equal in Iron - 2.43
Equal in Zinc - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +692.9%
Contains more Iron +11.1%
Contains more Magnesium +153.1%
Contains more Phosphorus +135.4%
Contains more Potassium +15.7%
Contains less Sodium -55%
Contains more Copper +28.7%
Contains more Manganese +15.4%
Contains more Selenium +∞%
Equal in Iron - 2.43
Equal in Zinc - 1.1

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.
Tempeh
5
:
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +388.9%
Contains more Vitamin B6 +298.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.3
Equal in Folate - 26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +388.9%
Contains more Vitamin B6 +298.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.3
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
Contains more Protein +509.3%
Contains more Water +26.9%
Contains more Other +68.8%
Contains more Fats +210.1%
Contains more Carbs +99.3%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +509.3%
Contains more Water +26.9%
Contains more Other +68.8%
Contains more Fats +210.1%
Contains more Carbs +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
3
:
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +124.9%
Contains more Polyunsaturated fat +1074.9%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +124.9%
Contains more Polyunsaturated fat +1074.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Coconut
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 Tempeh Coconut Opinion
Net carbs 7.64g 6.23g Tempeh
Protein 20.29g 3.33g Tempeh
Fats 10.8g 33.49g Coconut
Carbs 7.64g 15.23g Coconut
Calories 192kcal 354kcal Coconut
Sugar 6.23g Tempeh
Fiber 9g Coconut
Calcium 111mg 14mg Tempeh
Iron 2.7mg 2.43mg Tempeh
Magnesium 81mg 32mg Tempeh
Phosphorus 266mg 113mg Tempeh
Potassium 412mg 356mg Tempeh
Sodium 9mg 20mg Tempeh
Zinc 1.14mg 1.1mg Tempeh
Copper 0.56mg 0.435mg Tempeh
Manganese 1.3mg 1.5mg Coconut
Selenium 0µg 10.1µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.078mg 0.066mg Tempeh
Vitamin B2 0.358mg 0.02mg Tempeh
Vitamin B3 2.64mg 0.54mg Tempeh
Vitamin B5 0.278mg 0.3mg Coconut
Vitamin B6 0.215mg 0.054mg Tempeh
Folate 24µg 26µg Coconut
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 0.2µg Coconut
Tryptophan 0.194mg 0.039mg Tempeh
Threonine 0.796mg 0.121mg Tempeh
Isoleucine 0.88mg 0.131mg Tempeh
Leucine 1.43mg 0.247mg Tempeh
Lysine 0.908mg 0.147mg Tempeh
Methionine 0.175mg 0.062mg Tempeh
Phenylalanine 0.893mg 0.169mg Tempeh
Valine 0.92mg 0.202mg Tempeh
Histidine 0.466mg 0.077mg Tempeh
Saturated Fat 2.539g 29.698g Tempeh
Monounsaturated Fat 3.205g 1.425g Tempeh
Polyunsaturated fat 4.3g 0.366g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
8%
Coconut
Minerals Daily Need Coverage Score
73%
Tempeh
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 27.159g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 44)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.6)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.