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  6. Tempeh vs. Bran

Tempeh vs. Bran — In-Depth Nutrition Comparison

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How are Tempeh and Bran different?

  • Tempeh is richer in Copper, Vitamin B2, Iron, Phosphorus, Vitamin B3, Vitamin B6, Manganese, and Calcium, while Bran is higher in Selenium.
  • Tempeh covers your daily need of Copper 55% more than Bran.
  • Tempeh contains 18 times more Vitamin B3 than Bran. Tempeh contains 2.64mg of Vitamin B3, while Bran contains 0.144mg.
  • Bran is lower in Saturated Fat.

Tempeh and Oat bran, cooked types were used in this article.

Infographic

Tempeh vs Bran 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
Tempeh
8
:
2
Bran
Bran
Contains more Calcium +1010%
Contains more Iron +206.8%
Contains more Magnesium +102.5%
Contains more Phosphorus +123.5%
Contains more Potassium +347.8%
Contains more Zinc +115.1%
Contains more Copper +748.5%
Contains more Manganese +34.9%
Contains less Sodium -88.9%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1010%
Contains more Iron +206.8%
Contains more Magnesium +102.5%
Contains more Phosphorus +123.5%
Contains more Potassium +347.8%
Contains more Zinc +115.1%
Contains more Copper +748.5%
Contains more Manganese +34.9%
Contains less Sodium -88.9%
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
Tempeh
6
:
1
Bran
Bran
Contains more Vitamin B2 +952.9%
Contains more Vitamin B3 +1733.3%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +760%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +105.1%
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%
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B2 +952.9%
Contains more Vitamin B3 +1733.3%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +760%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +105.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Bran
Bran
Contains more Protein +532.1%
Contains more Fats +1155.8%
Contains more Other +230.6%
Contains more Carbs +49.7%
Contains more Water +40.8%
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +532.1%
Contains more Fats +1155.8%
Contains more Other +230.6%
Contains more Carbs +49.7%
Contains more Water +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +1001.4%
Contains more Polyunsaturated fat +1168.4%
Contains less Saturated Fat -93.6%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1001.4%
Contains more Polyunsaturated fat +1168.4%
Contains less Saturated Fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Bran Opinion
Net carbs 7.64g 8.84g Bran
Protein 20.29g 3.21g Tempeh
Fats 10.8g 0.86g Tempeh
Carbs 7.64g 11.44g Bran
Calories 192kcal 40kcal Tempeh
Fiber 2.6g Bran
Calcium 111mg 10mg Tempeh
Iron 2.7mg 0.88mg Tempeh
Magnesium 81mg 40mg Tempeh
Phosphorus 266mg 119mg Tempeh
Potassium 412mg 92mg Tempeh
Sodium 9mg 1mg Bran
Zinc 1.14mg 0.53mg Tempeh
Copper 0.56mg 0.066mg Tempeh
Manganese 1.3mg 0.964mg Tempeh
Selenium 0µg 7.7µg Bran
Vitamin B1 0.078mg 0.16mg Bran
Vitamin B2 0.358mg 0.034mg Tempeh
Vitamin B3 2.64mg 0.144mg Tempeh
Vitamin B5 0.278mg 0.217mg Tempeh
Vitamin B6 0.215mg 0.025mg Tempeh
Folate 24µg 6µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.057mg Tempeh
Threonine 0.796mg 0.086mg Tempeh
Isoleucine 0.88mg 0.114mg Tempeh
Leucine 1.43mg 0.235mg Tempeh
Lysine 0.908mg 0.13mg Tempeh
Methionine 0.175mg 0.057mg Tempeh
Phenylalanine 0.893mg 0.155mg Tempeh
Valine 0.92mg 0.165mg Tempeh
Histidine 0.466mg 0.07mg Tempeh
Saturated Fat 2.539g 0.163g Bran
Monounsaturated Fat 3.205g 0.291g Tempeh
Polyunsaturated fat 4.3g 0.339g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bran
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
6%
Bran
Minerals Daily Need Coverage Score
73%
Tempeh
33%
Bran

Comparison summary

Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.376g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.