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Bean vs Tempeh - In-Depth Nutrition Comparison

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What are the main differences between Bean and Tempeh?

  • Tempeh has less Folate, Vitamin B1, Selenium, Copper, Iron, Potassium, Magnesium, Phosphorus, and Vitamin B6 than Bean.
  • Bean's daily need coverage for Folate is 125% higher.
  • Bean has 10000000 times more Selenium than Tempeh. Bean has 27.9µg of Selenium, while Tempeh has 0µg.
  • Bean contains less Saturated Fat.

We used Beans, pinto, mature seeds, raw and Tempeh types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Tempeh
Contains more Iron +87.8%
Contains more Magnesium +117.3%
Contains more Phosphorus +54.5%
Contains more Potassium +238.1%
Contains more Zinc +100%
Contains more Copper +59.5%
Contains less Sodium -25%
Equal in Calcium - 111
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +87.8%
Contains more Magnesium +117.3%
Contains more Phosphorus +54.5%
Contains more Potassium +238.1%
Contains more Zinc +100%
Contains more Copper +59.5%
Contains less Sodium -25%
Equal in Calcium - 111

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
Bean
7
:
3
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +814.1%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +120.5%
Contains more Folate +2087.5%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +124.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 C +∞%
Contains more Vitamin B1 +814.1%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +120.5%
Contains more Folate +2087.5%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +124.9%
Contains more Vitamin B12 +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Tempeh Opinion
Net carbs 47.05g 7.64g Bean
Protein 21.42g 20.29g Bean
Fats 1.23g 10.8g Tempeh
Carbs 62.55g 7.64g Bean
Calories 347kcal 192kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Tempeh
Fiber 15.5g g Bean
Calcium 113mg 111mg Bean
Iron 5.07mg 2.7mg Bean
Magnesium 176mg 81mg Bean
Phosphorus 411mg 266mg Bean
Potassium 1393mg 412mg Bean
Sodium 12mg 9mg Tempeh
Zinc 2.28mg 1.14mg Bean
Copper 0.893mg 0.56mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.078mg Bean
Vitamin B2 0.212mg 0.358mg Tempeh
Vitamin B3 1.174mg 2.64mg Tempeh
Vitamin B5 0.785mg 0.278mg Bean
Vitamin B6 0.474mg 0.215mg Bean
Folate 525µg 24µg Bean
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.194mg Bean
Threonine 0.81mg 0.796mg Bean
Isoleucine 0.871mg 0.88mg Tempeh
Leucine 1.558mg 1.43mg Bean
Lysine 1.356mg 0.908mg Bean
Methionine 0.259mg 0.175mg Bean
Phenylalanine 1.095mg 0.893mg Bean
Valine 0.998mg 0.92mg Bean
Histidine 0.556mg 0.466mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 2.539g Bean
Monounsaturated Fat 0.229g 3.205g Tempeh
Polyunsaturated fat 0.407g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
20
Tempeh
Mineral Summary Score
126
Bean
70
Tempeh

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 food.
Protein
129%
Bean
122%
Tempeh
Carbohydrates
63%
Bean
8%
Tempeh
Fats
6%
Bean
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3mg)
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 lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.304g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.