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Cranberry bean vs Tempeh - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 20)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 2.223g)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Tempeh
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry bean Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cranberry bean
14
Tempeh
Mineral Summary Score
82
Cranberry bean
45
Tempeh

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Tempeh
Contains more Iron +85.2%
Contains more Calcium +14.4%
Contains more Potassium +223.3%
Contains more Magnesium +92.6%
Contains more Copper +41.8%
Contains more Zinc +218.4%
Contains more Phosphorus +39.8%
Contains less Sodium -33.3%
Contains more Iron +85.2%
Contains more Calcium +14.4%
Contains more Potassium +223.3%
Contains more Magnesium +92.6%
Contains more Copper +41.8%
Contains more Zinc +218.4%
Contains more Phosphorus +39.8%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +857.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B6 +43.7%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +857.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B6 +43.7%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B12 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
138%
Cranberry bean
122%
Tempeh
Carbohydrates
60%
Cranberry bean
8%
Tempeh
Fats
6%
Cranberry bean
50%
Tempeh

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry bean Tempeh Opinion
Calories 335 192 Cranberry bean
Protein 23.03 20.29 Cranberry bean
Fats 1.23 10.8 Tempeh
Vitamin C 0 0
Carbs 60.05 7.64 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2.7 Cranberry bean
Calcium 127 111 Cranberry bean
Potassium 1332 412 Cranberry bean
Magnesium 156 81 Cranberry bean
Sugars
Fiber 24.7 Cranberry bean
Copper 0.794 0.56 Cranberry bean
Zinc 3.63 1.14 Cranberry bean
Starch
Phosphorus 372 266 Cranberry bean
Sodium 6 9 Cranberry bean
Vitamin A 2 0 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.078 Cranberry bean
Vitamin B2 0.213 0.358 Tempeh
Vitamin B3 1.455 2.64 Tempeh
Vitamin B5 0.748 0.278 Cranberry bean
Vitamin B6 0.309 0.215 Cranberry bean
Vitamin B12 0 0.08 Tempeh
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.316 2.539 Cranberry bean
Monounsaturated Fat 0.106 3.205 Tempeh
Polyunsaturated fat 0.527 4.3 Tempeh
Tryptophan 0.273 0.194 Cranberry bean
Threonine 0.969 0.796 Cranberry bean
Isoleucine 1.017 0.88 Cranberry bean
Leucine 1.838 1.43 Cranberry bean
Lysine 1.58 0.908 Cranberry bean
Methionine 0.346 0.175 Cranberry bean
Phenylalanine 1.245 0.893 Cranberry bean
Valine 1.205 0.92 Cranberry bean
Histidine 0.641 0.466 Cranberry bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.