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Adzuki bean vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and tempeh?

  • Adzuki bean is richer in folate, yet tempeh is richer in manganese, copper, vitamin B2, phosphorus, vitamin B3, vitamin B6, iron, and calcium.
  • Tempeh's daily need coverage for manganese is 32% higher.
  • Adzuki bean has 5 times more folate than tempeh. Adzuki bean has 121µg of folate, while tempeh has 24µg.
  • Adzuki bean contains less saturated fat.
  • Tempeh has a lower glycemic index than adzuki bean.

We used Beans, adzuki, mature seeds, cooked, boiled, without salt and Tempeh types in this comparison.

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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Tempeh
6
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 PotassiumPotassium +29.1%
Contains more ZincZinc +55.3%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +55.8%
Contains more CalciumCalcium +296.4%
Contains more IronIron +35%
Contains more CopperCopper +87.9%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +126.9%

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Tempeh
4
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 B1Vitamin B1 +47.4%
Contains more Vitamin B5Vitamin B5 +54.7%
Contains more FolateFolate +404.2%
Contains more Vitamin B2Vitamin B2 +459.4%
Contains more Vitamin B3Vitamin B3 +268.2%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Tempeh DV% diff.
Manganese 0.573mg 1.3mg 32%
Copper 0.298mg 0.56mg 29%
Fiber 7.3g 29%
Polyunsaturated fat 0.021g 4.3g 29%
Protein 7.52g 20.29g 26%
Folate 121µg 24µg 24%
Vitamin B2 0.064mg 0.358mg 23%
Fats 0.1g 10.8g 16%
Phosphorus 168mg 266mg 14%
Vitamin B3 0.717mg 2.64mg 12%
Saturated fat 0.036g 2.539g 11%
Iron 2mg 2.7mg 9%
Vitamin B6 0.096mg 0.215mg 9%
Calcium 28mg 111mg 8%
Monounsaturated fat 0.009g 3.205g 8%
Magnesium 52mg 81mg 7%
Zinc 1.77mg 1.14mg 6%
Carbs 24.77g 7.64g 6%
Potassium 532mg 412mg 4%
Vitamin B12 0µg 0.08µg 3%
Calories 128kcal 192kcal 3%
Vitamin B5 0.43mg 0.278mg 3%
Vitamin B1 0.115mg 0.078mg 3%
Selenium 1.2µg 0µg 2%
Net carbs 17.47g 7.64g N/A
Sodium 8mg 9mg 0%
Tryptophan 0.072mg 0.194mg 0%
Threonine 0.255mg 0.796mg 0%
Isoleucine 0.3mg 0.88mg 0%
Leucine 0.632mg 1.43mg 0%
Lysine 0.567mg 0.908mg 0%
Methionine 0.079mg 0.175mg 0%
Phenylalanine 0.398mg 0.893mg 0%
Valine 0.387mg 0.92mg 0%
Histidine 0.198mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
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 +224.2%
Contains more ProteinProtein +169.8%
Contains more FatsFats +10700%
Contains more OtherOther +22.7%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
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 -98.6%
Contains more Mono. FatMonounsaturated fat +35511.1%
Contains more Poly. FatPolyunsaturated fat +20376.2%

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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/173728/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.