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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.

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Black turtle bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +222.2%
Contains more Calcium +44.1%
Contains more Potassium +264.1%
Contains more Magnesium +97.5%
Contains more Copper +78.6%
Contains more Zinc +93%
Contains more Phosphorus +65.4%
Equal in Sodium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +222.2%
Contains more Calcium +44.1%
Contains more Potassium +264.1%
Contains more Magnesium +97.5%
Contains more Copper +78.6%
Contains more Zinc +93%
Contains more Phosphorus +65.4%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
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 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
65
Black turtle bean
20
Tempeh
Mineral Summary Score
150
Black turtle 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
128%
Black turtle bean
122%
Tempeh
Carbohydrates
63%
Black turtle bean
8%
Tempeh
Fats
4%
Black turtle bean
50%
Tempeh

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.
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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)

All nutrients comparison - raw data values

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

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. 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.