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  6. Black turtle bean vs. Tempeh

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +97.5%
Contains more CalciumCalcium +44.1%
Contains more PotassiumPotassium +264.1%
Contains more IronIron +222.2%
Contains more CopperCopper +78.6%
Contains more ZincZinc +93%
Contains more PhosphorusPhosphorus +65.4%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +30%
~equal in Sodium ~9mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Tempeh
Tempeh
3
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1053.8%
Contains more Vitamin B5Vitamin B5 +223.4%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tempeh DV% diff.
Folate 444µg 24µg 105%
Iron 8.7mg 2.7mg 75%
Vitamin B1 0.9mg 0.078mg 69%
Fiber 15.5g 62%
Copper 1mg 0.56mg 49%
Potassium 1500mg 412mg 32%
Polyunsaturated fat 0.387g 4.3g 26%
Phosphorus 440mg 266mg 25%
Carbs 63.25g 7.64g 19%
Magnesium 160mg 81mg 19%
Fats 0.9g 10.8g 15%
Vitamin B2 0.193mg 0.358mg 13%
Manganese 1mg 1.3mg 13%
Vitamin B5 0.899mg 0.278mg 12%
Zinc 2.2mg 1.14mg 10%
Saturated fat 0.232g 2.539g 10%
Monounsaturated fat 0.078g 3.205g 8%
Calories 339kcal 192kcal 7%
Selenium 3.2µg 0µg 6%
Calcium 160mg 111mg 5%
Vitamin B6 0.286mg 0.215mg 5%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 2.64mg 4%
Vitamin B12 0µg 0.08µg 3%
Protein 21.25g 20.29g 2%
Vitamin E 0.21mg 1%
Net carbs 47.75g 7.64g N/A
Sugar 2.12g N/A
Sodium 9mg 9mg 0%
Tryptophan 0.252mg 0.194mg 0%
Threonine 0.894mg 0.796mg 0%
Isoleucine 0.938mg 0.88mg 0%
Leucine 1.697mg 1.43mg 0%
Lysine 1.459mg 0.908mg 0%
Methionine 0.32mg 0.175mg 0%
Phenylalanine 1.149mg 0.893mg 0%
Valine 1.112mg 0.92mg 0%
Histidine 0.592mg 0.466mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -90.9%
Contains more Mono. FatMonounsaturated fat +4009%
Contains more Poly. FatPolyunsaturated fat +1011.1%

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.