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Coconut Meat vs Tempeh: Which Is Healthier?

This article explains the key similarities and differences between coconut meat and tempeh, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs tempeh comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 9, 2023.

Although coconut meat and tempeh belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While coconut meat belong to the nuts and seeds group, tempeh belong to legumes food group.

That’s why we decided to create an in-depth article that compares coconut meat and tempeh, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how coconut meat and tempeh compare specifically.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat is not an excellent source of any particular vitamin.

However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.


Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.

It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.

Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Coconut Meat vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing coconut meat vs tempeh.

This comparison will start by comparing the caloric value of coconut meat and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Coconut MeatTempeh
Energy354 kcal192 kcal
Carbs15.2 g7.64 g
Sugar6.23 g7.33 g
Fiber9 g9.3 g
Protein3.33 g20.3 g
Fat33.5 g10.8 g
Saturated Fat29.7 g2.54 g

Coconut Meat vs Tempeh Calories

Comparing tempeh vs coconut meat for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Coconut Meat vs Tempeh Protein

Legumes and most legume products, including coconut meat and tempeh, are important sources of plant-based protein.

Tempeh offers around 84% more protein than coconut meat.

Tempeh has 20.3 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat vs Tempeh Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in coconut meat and tempeh.

The total amount of carbohydrates is around 50% higher in coconut meat than in tempeh. It have 15.2 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in coconut meat than in tempeh, 19% precisely.

One handful of coconut meat (28 grams) contains 1.7 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in coconut meat and tempeh.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, tempeh is a better source of fiber than coconut meat which offers 2.5 grams per portion.

Coconut Meat vs Tempeh Fats

Fats in coconut meat and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in coconut meat and tempeh:

  • Coconut Meat: 33.5 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 92% lower in saturated fats.

Tempeh and coconut meat contain 2.5 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Tempeh Vitamins Content

This section will discuss the vitamin content of coconut meat and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Coconut Meat has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin C, vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

Coconut Meat and tempeh contain the same amount of vitamin A, and vitamin D.

The following table shows the exact amount of vitamins coconut meat and tempeh contain side by side, so you can easily compare them.

Coconut MeatTempeh
Vitamin A00
Vitamin C3.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.078 mg
Vitamin B2 (Riboflavin)0.02 mg0.358 mg
Vitamin B3 (Niacin)0.54 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.278 mg
Vitamin B6 (Pyroxidine)0.054 mg0.215 mg
Vitamin B9 (Folate)26 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.24 mg0.85 mg
Vitamin K0.2 µg47 µg

Coconut Meat vs Tempeh Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the coconut meat and tempeh comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, and zinc than tempeh.

On the other hand, tempeh is a higher amount of manganese, selenium, and sodium.

Check out the table below to learn how coconut meat and tempeh compare when it comes to mineral content.

Coconut MeatTempeh
Calcium14 mg111 mg
Copper0.435 mg0.56 mg
Fluoride02.2 µg
Iron2.43 mg2.7 mg
Magnesium32 mg81 mg
Manganese1.5 mg1.3 mg
Phosphorus113 mg266 mg
Potassium356 mg412 mg
Selenium10.1 µg0
Sodium20 mg9 mg
Zinc1.1 mg1.14 mg

The Final Word

Coconut Meat and tempeh are highly nutritious and a great addition to a plant-based diet.

Both coconut meat and tempeh are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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