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Tempeh vs. Bean — In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Bean

  • Tempeh has more Copper, Iron, Phosphorus, Vitamin B2, Vitamin B3, Magnesium, Vitamin B6, and Calcium, however, Bean is higher in Selenium.
  • Tempeh covers your daily need of Copper 39% more than Bean.
  • Tempeh has 25 times more Saturated Fat than Bean. While Tempeh has 2.539g of Saturated Fat, Bean has only 0.103g.

These are the specific foods used in this comparison Tempeh and Beans, baked, canned, no salt added.

Infographic

Tempeh vs Bean 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
7
:
3
Bean
Contains more Calcium +122%
Contains more Iron +831%
Contains more Magnesium +153.1%
Contains more Phosphorus +155.8%
Contains more Potassium +39.2%
Contains more Copper +171.8%
Contains less Sodium -88.9%
Contains more Zinc +22.8%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +122%
Contains more Iron +831%
Contains more Magnesium +153.1%
Contains more Phosphorus +155.8%
Contains more Potassium +39.2%
Contains more Copper +171.8%
Contains less Sodium -88.9%
Contains more Zinc +22.8%
Contains more Selenium +∞%

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
5
:
5
Bean
Contains more Vitamin B2 +496.7%
Contains more Vitamin B3 +514%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Equal in Folate - 24
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B2 +496.7%
Contains more Vitamin B3 +514%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
2
:
3
Bean
Contains more Protein +322.7%
Contains more Fats +2600%
Contains more Carbs +168.2%
Contains more Water +21.7%
Equal in Other - 1.71
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +322.7%
Contains more Fats +2600%
Contains more Carbs +168.2%
Contains more Water +21.7%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Bean
Contains more Monounsaturated Fat +9057.1%
Contains more Polyunsaturated fat +2400%
Contains less Saturated Fat -95.9%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +9057.1%
Contains more Polyunsaturated fat +2400%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Bean
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 Tempeh Bean Opinion
Net carbs 7.64g 14.99g Bean
Protein 20.29g 4.8g Tempeh
Fats 10.8g 0.4g Tempeh
Carbs 7.64g 20.49g Bean
Calories 192kcal 105kcal Tempeh
Sugar 7.78g Tempeh
Fiber 5.5g Bean
Calcium 111mg 50mg Tempeh
Iron 2.7mg 0.29mg Tempeh
Magnesium 81mg 32mg Tempeh
Phosphorus 266mg 104mg Tempeh
Potassium 412mg 296mg Tempeh
Sodium 9mg 1mg Bean
Zinc 1.14mg 1.4mg Bean
Copper 0.56mg 0.206mg Tempeh
Manganese 1.3mg Tempeh
Selenium 0µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.078mg 0.15mg Bean
Vitamin B2 0.358mg 0.06mg Tempeh
Vitamin B3 2.64mg 0.43mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.215mg 0.13mg Tempeh
Folate 24µg 24µg
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 0.8µg Bean
Tryptophan 0.194mg Tempeh
Threonine 0.796mg Tempeh
Isoleucine 0.88mg Tempeh
Leucine 1.43mg Tempeh
Lysine 0.908mg Tempeh
Methionine 0.175mg Tempeh
Phenylalanine 0.893mg Tempeh
Valine 0.92mg Tempeh
Histidine 0.466mg Tempeh
Saturated Fat 2.539g 0.103g Bean
Monounsaturated Fat 3.205g 0.035g Tempeh
Polyunsaturated fat 4.3g 0.172g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bean
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
20%
Tempeh
11%
Bean
Minerals Daily Need Coverage Score
73%
Tempeh
25%
Bean

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 18)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.5)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.436g)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.