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Tempeh vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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The main differences between Tempeh and Yardlong bean (Asparagus bean)

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Vitamin B6, Vitamin B3, and Magnesium, however, Yardlong bean (Asparagus bean) has more Vitamin C.
  • Daily need coverage for Copper from Tempeh is 57% higher.
  • Yardlong bean (Asparagus bean) has 98 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Yardlong bean (Asparagus bean) has 0.026g.

Food types used in this article are Tempeh and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Tempeh vs Yardlong bean (Asparagus bean) infographic
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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.
Contains more Calcium +152.3%
Contains more Iron +175.5%
Contains more Magnesium +92.9%
Contains more Phosphorus +366.7%
Contains more Potassium +42.1%
Contains more Zinc +216.7%
Contains more Copper +1091.5%
Contains more Manganese +546.8%
Contains less Sodium -55.6%
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 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +152.3%
Contains more Iron +175.5%
Contains more Magnesium +92.9%
Contains more Phosphorus +366.7%
Contains more Potassium +42.1%
Contains more Zinc +216.7%
Contains more Copper +1091.5%
Contains more Manganese +546.8%
Contains less Sodium -55.6%
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
:
Contains more Vitamin B2 +261.6%
Contains more Vitamin B3 +319%
Contains more Vitamin B5 +445.1%
Contains more Vitamin B6 +795.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +87.5%
Equal in Vitamin B1 - 0.085
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 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B2 +261.6%
Contains more Vitamin B3 +319%
Contains more Vitamin B5 +445.1%
Contains more Vitamin B6 +795.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +87.5%
Equal in Vitamin B1 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +702%
Contains more Fats +10700%
Contains more Other +125%
Contains more Carbs +20.2%
Contains more Water +46.6%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +702%
Contains more Fats +10700%
Contains more Other +125%
Contains more Carbs +20.2%
Contains more Water +46.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +35511.1%
Contains more Polyunsaturated fat +10138.1%
Contains less Saturated Fat -99%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +35511.1%
Contains more Polyunsaturated fat +10138.1%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Yardlong bean (Asparagus bean) Opinion
Net carbs 7.64g 9.18g Yardlong bean (Asparagus bean)
Protein 20.29g 2.53g Tempeh
Fats 10.8g 0.1g Tempeh
Carbs 7.64g 9.18g Yardlong bean (Asparagus bean)
Calories 192kcal 47kcal Tempeh
Calcium 111mg 44mg Tempeh
Iron 2.7mg 0.98mg Tempeh
Magnesium 81mg 42mg Tempeh
Phosphorus 266mg 57mg Tempeh
Potassium 412mg 290mg Tempeh
Sodium 9mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.14mg 0.36mg Tempeh
Copper 0.56mg 0.047mg Tempeh
Manganese 1.3mg 0.201mg Tempeh
Selenium 0µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.078mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.358mg 0.099mg Tempeh
Vitamin B3 2.64mg 0.63mg Tempeh
Vitamin B5 0.278mg 0.051mg Tempeh
Vitamin B6 0.215mg 0.024mg Tempeh
Folate 24µg 45µg Yardlong bean (Asparagus bean)
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.029mg Tempeh
Threonine 0.796mg 0.094mg Tempeh
Isoleucine 0.88mg 0.135mg Tempeh
Leucine 1.43mg 0.18mg Tempeh
Lysine 0.908mg 0.166mg Tempeh
Methionine 0.175mg 0.036mg Tempeh
Phenylalanine 0.893mg 0.139mg Tempeh
Valine 0.92mg 0.146mg Tempeh
Histidine 0.466mg 0.082mg Tempeh
Saturated Fat 2.539g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 3.205g 0.009g Tempeh
Polyunsaturated fat 4.3g 0.042g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
73%
Tempeh
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 2.513g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
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 ($)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.