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Tempeh vs. Maple syrup — In-Depth Nutrition Comparison

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What are the differences between tempeh and maple syrup?

  • Tempeh is higher in copper, phosphorus, iron, vitamin B6, vitamin B3, magnesium, and folate, yet maple syrup is higher in vitamin B2 and manganese.
  • Maple syrup's daily need coverage for vitamin B2 is 70% more.
  • The amount of saturated fat in maple syrup is lower.
  • The glycemic index of tempeh is lower.

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

Infographic

Tempeh vs Maple syrup 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
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%
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%
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%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +123.7%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~102mg

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
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%
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%
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 +∞%
Contains more Vitamin B2Vitamin B2 +254.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +50625%
Contains more FatsFats +17900%
Contains more WaterWater +84.2%
Contains more OtherOther +244.7%
Contains more CarbsCarbs +777.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +29036.4%
Contains more Poly. FatPolyunsaturated fat +25194.1%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.