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  6. Black turtle bean vs. Tempeh

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

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Differences between black turtle bean and tempeh

  • Black turtle bean has more folate and vitamin B1, while tempeh has more manganese, copper, vitamin B2, phosphorus, vitamin B3, vitamin B6, and magnesium.
  • Tempeh's daily need coverage for manganese is 42% higher.
  • Tempeh contains 4 times less folate than black turtle bean. Black turtle bean contains 86µg of folate, while tempeh contains 24µg.
  • The amount of saturated fat in black turtle bean is lower.

The food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Tempeh
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 less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +65.3%
Contains more CalciumCalcium +101.8%
Contains more CopperCopper +108.2%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +297.6%
~equal in Potassium ~412mg
~equal in Iron ~2.7mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Tempeh
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +539.3%
Contains more Vitamin B3Vitamin B3 +400.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.278mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Tempeh DV% diff.
Manganese 0.327mg 1.3mg 42%
Fiber 8.3g 33%
Copper 0.269mg 0.56mg 32%
Polyunsaturated fat 0.149g 4.3g 28%
Protein 8.18g 20.29g 24%
Vitamin B2 0.056mg 0.358mg 23%
Folate 86µg 24µg 16%
Phosphorus 152mg 266mg 16%
Fats 0.35g 10.8g 16%
Vitamin B3 0.527mg 2.64mg 13%
Vitamin B1 0.225mg 0.078mg 12%
Saturated fat 0.089g 2.539g 11%
Vitamin B6 0.077mg 0.215mg 11%
Monounsaturated fat 0.03g 3.205g 8%
Magnesium 49mg 81mg 8%
Calcium 55mg 111mg 6%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Carbs 24.35g 7.64g 6%
Vitamin K 3.3µg 3%
Vitamin B12 0µg 0.08µg 3%
Calories 130kcal 192kcal 3%
Zinc 0.76mg 1.14mg 3%
Selenium 1.2µg 0µg 2%
Iron 2.85mg 2.7mg 2%
Potassium 433mg 412mg 1%
Net carbs 16.05g 7.64g N/A
Sugar 0.32g N/A
Sodium 3mg 9mg 0%
Vitamin B5 0.26mg 0.278mg 0%
Tryptophan 0.097mg 0.194mg 0%
Threonine 0.344mg 0.796mg 0%
Isoleucine 0.361mg 0.88mg 0%
Leucine 0.653mg 1.43mg 0%
Lysine 0.562mg 0.908mg 0%
Methionine 0.123mg 0.175mg 0%
Phenylalanine 0.442mg 0.893mg 0%
Valine 0.428mg 0.92mg 0%
Histidine 0.228mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Tempeh
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 +218.7%
Contains more ProteinProtein +148%
Contains more FatsFats +2985.7%
Contains more OtherOther +17.4%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -96.5%
Contains more Mono. FatMonounsaturated fat +10583.3%
Contains more Poly. FatPolyunsaturated fat +2785.9%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.