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  6. Adzuki bean vs. Tempeh

Adzuki bean vs. Tempeh — In-Depth Nutrition Comparison

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A recap on the differences between adzuki bean and tempeh

  • Tempeh has less folate, copper, zinc, vitamin B1, iron, potassium, vitamin B5, manganese, and phosphorus.
  • Adzuki bean covers your daily folate needs 150% more than tempeh.
  • Tempeh contains 6 times less vitamin B1 than adzuki bean. Adzuki bean contains 0.455mg of vitamin B1, while tempeh contains 0.078mg.
  • Adzuki bean has less saturated fat.
  • The glycemic index of adzuki bean is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, raw and Tempeh.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Tempeh
Tempeh
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more MagnesiumMagnesium +56.8%
Contains more PotassiumPotassium +204.4%
Contains more IronIron +84.4%
Contains more CopperCopper +95.4%
Contains more ZincZinc +342.1%
Contains more PhosphorusPhosphorus +43.2%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +33.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +68.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Tempeh
Tempeh
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B5Vitamin B5 +429.1%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +2491.7%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.64mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Tempeh DV% diff.
Folate 622µg 24µg 150%
Copper 1.094mg 0.56mg 59%
Fiber 12.7g 51%
Zinc 5.04mg 1.14mg 35%
Vitamin B1 0.455mg 0.078mg 31%
Iron 4.98mg 2.7mg 29%
Polyunsaturated fat 0.113g 4.3g 28%
Potassium 1254mg 412mg 25%
Vitamin B5 1.471mg 0.278mg 24%
Manganese 1.73mg 1.3mg 19%
Carbs 62.9g 7.64g 18%
Phosphorus 381mg 266mg 16%
Fats 0.53g 10.8g 16%
Magnesium 127mg 81mg 11%
Saturated fat 0.191g 2.539g 11%
Vitamin B2 0.22mg 0.358mg 11%
Vitamin B6 0.351mg 0.215mg 10%
Monounsaturated fat 0.05g 3.205g 8%
Calories 329kcal 192kcal 7%
Selenium 3.1µg 0µg 6%
Calcium 66mg 111mg 5%
Vitamin B12 0µg 0.08µg 3%
Protein 19.87g 20.29g 1%
Net carbs 50.2g 7.64g N/A
Sodium 5mg 9mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 2.63mg 2.64mg 0%
Tryptophan 0.191mg 0.194mg 0%
Threonine 0.674mg 0.796mg 0%
Isoleucine 0.791mg 0.88mg 0%
Leucine 1.668mg 1.43mg 0%
Lysine 1.497mg 0.908mg 0%
Methionine 0.21mg 0.175mg 0%
Phenylalanine 1.052mg 0.893mg 0%
Valine 1.023mg 0.92mg 0%
Histidine 0.524mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Tempeh
Tempeh
3
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 CarbsCarbs +723.3%
Contains more OtherOther +101.2%
Contains more FatsFats +1937.7%
Contains more WaterWater +343.8%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +6310%
Contains more Poly. FatPolyunsaturated fat +3705.3%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.