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Tempeh vs. Macaroon — In-Depth Nutrition Comparison

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Summary of differences between tempeh and macaroon

  • Tempeh has more copper, phosphorus, iron, vitamin B2, vitamin B3, magnesium, and calcium; however, macaroon is higher in selenium.
  • Macaroon covers your daily need for saturated fat, 88% more than tempeh.
  • Tempeh has 22 times more calcium than macaroon. While tempeh has 111mg of calcium, macaroon has only 5mg.
  • Tempeh has less saturated fat.
  • The glycemic index of macaroon is higher.

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

Infographic

Tempeh vs Macaroon 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
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%
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%
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%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +1100%
Contains more Vitamin B5Vitamin B5 +∞%
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
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
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
Contains more ProteinProtein +571.9%
Contains more WaterWater +418.7%
Contains more FatsFats +108.8%
Contains more CarbsCarbs +701.3%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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.
Tempeh Macaroon
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 Tempeh Macaroon DV% diff.
Saturated fat 2.539g 20.099g 80%
Manganese 1.3mg 57%
Protein 20.29g 3.02g 35%
Copper 0.56mg 0.269mg 32%
Phosphorus 266mg 68mg 28%
Iron 2.7mg 0.82mg 24%
Vitamin B2 0.358mg 0.06mg 23%
Polyunsaturated fat 4.3g 0.81g 23%
Fiber 5.1g 20%
Fats 10.8g 22.55g 18%
Carbs 7.64g 61.22g 18%
Vitamin B3 2.64mg 0.22mg 15%
Calories 192kcal 460kcal 13%
Magnesium 81mg 29mg 12%
Selenium 0µg 6.8µg 12%
Calcium 111mg 5mg 11%
Sodium 9mg 241mg 10%
Potassium 412mg 123mg 9%
Vitamin B6 0.215mg 0.096mg 9%
Vitamin B5 0.278mg 6%
Folate 24µg 3µg 5%
Vitamin B1 0.078mg 0.02mg 5%
Zinc 1.14mg 0.73mg 4%
Monounsaturated fat 3.205g 1.61g 4%
Vitamin B12 0.08µg 0µg 3%
Choline 9.1mg 2%
Vitamin K 1.1µg 1%
Vitamin E 0.19mg 1%
Net carbs 7.64g 56.12g 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
Tempeh Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
73%
Tempeh
27%
Macaroon

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.