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  6. Black turtle bean vs. Tempeh

Black turtle bean vs. Tempeh — In-Depth Nutrition Comparison

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Differences between Black turtle bean and Tempeh

  • Black turtle bean has more Folate, and Vitamin B1, while Tempeh has more Manganese, Copper, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B6, and Magnesium.
  • Tempeh's daily need coverage for Manganese is 42% higher.
  • Tempeh contains 4 times less Folate than Black turtle bean. Black turtle bean contains 86µg of Folate, while Tempeh contains 24µg.
  • The amount of Saturated Fat in Black turtle bean is lower.

The food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Black turtle bean vs Tempeh 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.
Black turtle bean
Black turtle bean
4
:
6
Tempeh
Tempeh
Contains less Sodium -66.7%
Contains more Selenium +∞%
Contains more Calcium +101.8%
Contains more Magnesium +65.3%
Contains more Phosphorus +75%
Contains more Zinc +50%
Contains more Copper +108.2%
Contains more Manganese +297.6%
Equal in Iron - 2.7
Equal in Potassium - 412
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains less Sodium -66.7%
Contains more Selenium +∞%
Contains more Calcium +101.8%
Contains more Magnesium +65.3%
Contains more Phosphorus +75%
Contains more Zinc +50%
Contains more Copper +108.2%
Contains more Manganese +297.6%
Equal in Iron - 2.7
Equal in Potassium - 412

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.
Black turtle bean
Black turtle bean
5
:
5
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +188.5%
Contains more Folate +258.3%
Contains more Vitamin B2 +539.3%
Contains more Vitamin B3 +400.9%
Contains more Vitamin B6 +179.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.278
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Tempeh
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +188.5%
Contains more Folate +258.3%
Contains more Vitamin B2 +539.3%
Contains more Vitamin B3 +400.9%
Contains more Vitamin B6 +179.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.278

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Tempeh
Tempeh
Contains more Carbs +218.7%
Contains more Water +10.2%
Contains more Protein +148%
Contains more Fats +2985.7%
Contains more Other +17.4%
Equal in Water - 59.65
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Carbs +218.7%
Contains more Water +10.2%
Contains more Protein +148%
Contains more Fats +2985.7%
Contains more Other +17.4%
Equal in Water - 59.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +10583.3%
Contains more Polyunsaturated fat +2785.9%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +10583.3%
Contains more Polyunsaturated fat +2785.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Tempeh
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Tempeh Opinion
Net carbs 16.05g 7.64g Black turtle bean
Protein 8.18g 20.29g Tempeh
Fats 0.35g 10.8g Tempeh
Carbs 24.35g 7.64g Black turtle bean
Calories 130kcal 192kcal Tempeh
Sugar 0.32g Tempeh
Fiber 8.3g Black turtle bean
Calcium 55mg 111mg Tempeh
Iron 2.85mg 2.7mg Black turtle bean
Magnesium 49mg 81mg Tempeh
Phosphorus 152mg 266mg Tempeh
Potassium 433mg 412mg Black turtle bean
Sodium 3mg 9mg Black turtle bean
Zinc 0.76mg 1.14mg Tempeh
Copper 0.269mg 0.56mg Tempeh
Manganese 0.327mg 1.3mg Tempeh
Selenium 1.2µg 0µg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.225mg 0.078mg Black turtle bean
Vitamin B2 0.056mg 0.358mg Tempeh
Vitamin B3 0.527mg 2.64mg Tempeh
Vitamin B5 0.26mg 0.278mg Tempeh
Vitamin B6 0.077mg 0.215mg Tempeh
Folate 86µg 24µg Black turtle bean
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.097mg 0.194mg Tempeh
Threonine 0.344mg 0.796mg Tempeh
Isoleucine 0.361mg 0.88mg Tempeh
Leucine 0.653mg 1.43mg Tempeh
Lysine 0.562mg 0.908mg Tempeh
Methionine 0.123mg 0.175mg Tempeh
Phenylalanine 0.442mg 0.893mg Tempeh
Valine 0.428mg 0.92mg Tempeh
Histidine 0.228mg 0.466mg Tempeh
Saturated Fat 0.089g 2.539g Black turtle bean
Monounsaturated Fat 0.03g 3.205g Tempeh
Polyunsaturated fat 0.149g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Tempeh
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
17%
Black turtle bean
20%
Tempeh
Minerals Daily Need Coverage Score
42%
Black turtle bean
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 5)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.45g)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.