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Tempeh vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between tempeh and coconut oil

  • Coconut oil contains less copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B6, vitamin B3, and potassium than tempeh.
  • Coconut oil's daily need coverage for saturated fat is 400% higher.
  • The amount of saturated fat in tempeh is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of tempeh is 15.

The food types used in this comparison are Tempeh and Oil, coconut.

Infographic

Tempeh vs Coconut oil 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.
Tempeh
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5300%
Contains more CopperCopper +∞%
Contains more ZincZinc +5600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~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.
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%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +198733.3%
Contains more OtherOther +78%
Contains more FatsFats +817.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +152.6%
Contains more Mono. FatMonounsaturated fat +97.6%

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 oil
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Coconut oil DV% diff.
Saturated fat 2.539g 82.475g 363%
Fats 10.8g 99.06g 136%
Copper 0.56mg 0mg 62%
Manganese 1.3mg 0mg 57%
Protein 20.29g 0g 41%
Phosphorus 266mg 0mg 38%
Calories 192kcal 892kcal 35%
Iron 2.7mg 0.05mg 33%
Vitamin B2 0.358mg 0mg 28%
Magnesium 81mg 0mg 19%
Polyunsaturated fat 4.3g 1.702g 17%
Vitamin B3 2.64mg 0mg 17%
Vitamin B6 0.215mg 0mg 17%
Potassium 412mg 0mg 12%
Calcium 111mg 1mg 11%
Zinc 1.14mg 0.02mg 10%
Monounsaturated fat 3.205g 6.332g 8%
Vitamin B1 0.078mg 0mg 7%
Folate 24µg 0µg 6%
Vitamin B5 0.278mg 0mg 6%
Vitamin B12 0.08µg 0µg 3%
Carbs 7.64g 0g 3%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 7.64g 0g N/A
Sodium 9mg 0mg 0%
Trans fat 0g 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.194mg 0mg 0%
Threonine 0.796mg 0mg 0%
Isoleucine 0.88mg 0mg 0%
Leucine 1.43mg 0mg 0%
Lysine 0.908mg 0mg 0%
Methionine 0.175mg 0mg 0%
Phenylalanine 0.893mg 0mg 0%
Valine 0.92mg 0mg 0%
Histidine 0.466mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Coconut oil
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
19%
Tempeh
0%
Coconut oil
Minerals Daily Need Coverage Score
73%
Tempeh
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 79.936g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.2)
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 Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.