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Baked beans vs. Tempeh — In-Depth Nutrition Comparison

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How are baked beans and tempeh different?

  • Baked beans are higher in selenium; however, tempeh is richer in manganese, copper, vitamin B2, phosphorus, vitamin B3, vitamin B6, magnesium, and iron.
  • Daily need coverage for manganese for tempeh is 45% higher.
  • Tempeh has less sodium.
  • Tempeh has a lower glycemic index (15) than baked beans (40).

Beans, baked, home prepared and Tempeh are the varieties used in this article.

Infographic

Baked beans vs Tempeh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Tempeh
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +82%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +35.7%
Contains more CopperCopper +252.2%
Contains more ZincZinc +56.2%
Contains more PhosphorusPhosphorus +144%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +409.8%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Tempeh
5
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more FolateFolate +100%
Contains more Vitamin B2Vitamin B2 +630.6%
Contains more Vitamin B3Vitamin B3 +547.1%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
~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 Baked beans Tempeh DV% diff.
Copper 0.159mg 0.56mg 45%
Manganese 0.255mg 1.3mg 45%
Protein 5.54g 20.29g 30%
Polyunsaturated fat 0.74g 4.3g 24%
Vitamin B2 0.049mg 0.358mg 24%
Fiber 5.5g 22%
Phosphorus 109mg 266mg 22%
Sodium 422mg 9mg 18%
Vitamin B3 0.408mg 2.64mg 14%
Selenium 5.7µg 0µg 10%
Vitamin B6 0.09mg 0.215mg 10%
Fats 5.15g 10.8g 9%
Magnesium 43mg 81mg 9%
Iron 1.99mg 2.7mg 9%
Folate 48µg 24µg 6%
Vitamin B1 0.136mg 0.078mg 5%
Calcium 61mg 111mg 5%
Carbs 21.63g 7.64g 5%
Zinc 0.73mg 1.14mg 4%
Saturated fat 1.948g 2.539g 3%
Monounsaturated fat 2.133g 3.205g 3%
Vitamin B12 0µg 0.08µg 3%
Calories 155kcal 192kcal 2%
Vitamin B5 0.155mg 0.278mg 2%
Potassium 358mg 412mg 2%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 7.64g N/A
Tryptophan 0.067mg 0.194mg 0%
Threonine 0.228mg 0.796mg 0%
Isoleucine 0.242mg 0.88mg 0%
Leucine 0.428mg 1.43mg 0%
Lysine 0.379mg 0.908mg 0%
Methionine 0.086mg 0.175mg 0%
Phenylalanine 0.287mg 0.893mg 0%
Valine 0.282mg 0.92mg 0%
Histidine 0.153mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Tempeh
2
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 +183.1%
Contains more OtherOther +54.9%
Contains more ProteinProtein +266.2%
Contains more FatsFats +109.7%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -23.3%
Contains more Mono. FatMonounsaturated fat +50.3%
Contains more Poly. FatPolyunsaturated fat +481.1%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.