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Black turtle bean vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Tempeh

  • Black turtle bean has more Folate, Iron, Vitamin B1, Copper, Potassium, Phosphorus, Magnesium, and Vitamin B5, however, Tempeh is richer in Manganese, and Vitamin B2.
  • Black turtle bean covers your daily Folate needs 105% more than Tempeh.
  • Tempeh has 12 times less Vitamin B1 than Black turtle bean. Black turtle bean has 0.9mg of Vitamin B1, while Tempeh has 0.078mg.

Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Tempeh.

Infographic

Black turtle 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.
Contains more Calcium +44.1%
Contains more Iron +222.2%
Contains more Magnesium +97.5%
Contains more Phosphorus +65.4%
Contains more Potassium +264.1%
Contains more Zinc +93%
Contains more Copper +78.6%
Contains more Selenium +∞%
Contains more Manganese +30%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +44.1%
Contains more Iron +222.2%
Contains more Magnesium +97.5%
Contains more Phosphorus +65.4%
Contains more Potassium +264.1%
Contains more Zinc +93%
Contains more Copper +78.6%
Contains more Selenium +∞%
Contains more Manganese +30%
Equal in Sodium - 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.
:
3
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1053.8%
Contains more Vitamin B5 +223.4%
Contains more Vitamin B6 +33%
Contains more Folate +1750%
Contains more Vitamin B2 +85.5%
Contains more Vitamin B3 +35%
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 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 A +∞%
Contains more Vitamin B1 +1053.8%
Contains more Vitamin B5 +223.4%
Contains more Vitamin B6 +33%
Contains more Folate +1750%
Contains more Vitamin B2 +85.5%
Contains more Vitamin B3 +35%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +727.9%
Contains more Other +122.2%
Contains more Fats +1100%
Contains more Water +442.3%
Equal in Protein - 20.29
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
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 +727.9%
Contains more Other +122.2%
Contains more Fats +1100%
Contains more Water +442.3%
Equal in Protein - 20.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +4009%
Contains more Polyunsaturated fat +1011.1%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +4009%
Contains more Polyunsaturated fat +1011.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Tempeh
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Tempeh Opinion
Net carbs 47.75g 7.64g Black turtle bean
Protein 21.25g 20.29g Black turtle bean
Fats 0.9g 10.8g Tempeh
Carbs 63.25g 7.64g Black turtle bean
Calories 339kcal 192kcal Black turtle bean
Sugar 2.12g Tempeh
Fiber 15.5g Black turtle bean
Calcium 160mg 111mg Black turtle bean
Iron 8.7mg 2.7mg Black turtle bean
Magnesium 160mg 81mg Black turtle bean
Phosphorus 440mg 266mg Black turtle bean
Potassium 1500mg 412mg Black turtle bean
Sodium 9mg 9mg
Zinc 2.2mg 1.14mg Black turtle bean
Copper 1mg 0.56mg Black turtle bean
Manganese 1mg 1.3mg Tempeh
Selenium 3.2µg 0µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.078mg Black turtle bean
Vitamin B2 0.193mg 0.358mg Tempeh
Vitamin B3 1.955mg 2.64mg Tempeh
Vitamin B5 0.899mg 0.278mg Black turtle bean
Vitamin B6 0.286mg 0.215mg Black turtle bean
Folate 444µg 24µg Black turtle bean
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.194mg Black turtle bean
Threonine 0.894mg 0.796mg Black turtle bean
Isoleucine 0.938mg 0.88mg Black turtle bean
Leucine 1.697mg 1.43mg Black turtle bean
Lysine 1.459mg 0.908mg Black turtle bean
Methionine 0.32mg 0.175mg Black turtle bean
Phenylalanine 1.149mg 0.893mg Black turtle bean
Valine 1.112mg 0.92mg Black turtle bean
Histidine 0.592mg 0.466mg Black turtle bean
Saturated Fat 0.232g 2.539g Black turtle bean
Monounsaturated Fat 0.078g 3.205g Tempeh
Polyunsaturated fat 0.387g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
20%
Tempeh
Minerals Daily Need Coverage Score
135%
Black turtle bean
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 5)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.307g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.