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  6. Bean vs. Tempeh

Bean vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between Bean and Tempeh

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

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

Infographic

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

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.
Bean
Bean
5
:
5
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +496.7%
Contains more Vitamin B3 +514%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Equal in Folate - 24
Bean
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%
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 C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +496.7%
Contains more Vitamin B3 +514%
Contains more Vitamin B6 +65.4%
Contains more Vitamin B12 +∞%
Equal in Folate - 24

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.