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  6. Cranberry beans vs. Tempeh

Cranberry beans vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between cranberry beans and tempeh

  • Cranberry beans has more folate and vitamin B1; however, tempeh has more manganese, copper, vitamin B2, phosphorus, vitamin B3, vitamin B6, and iron.
  • Daily need coverage for folate for cranberry beans is 46% higher.
  • Tempeh has 3 times less vitamin B1 than cranberry beans. Cranberry beans has 0.21mg of vitamin B1, while tempeh has 0.078mg.
  • Cranberry beans is lower in saturated fat.
  • Cranberry beans has a higher glycemic index than tempeh.

Food types used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +62%
Contains more CalciumCalcium +122%
Contains more IronIron +29.2%
Contains more CopperCopper +142.4%
Contains more PhosphorusPhosphorus +97%
Contains more ManganeseManganese +251.4%
~equal in Potassium ~412mg
~equal in Zinc ~1.14mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Tempeh
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 B1Vitamin B1 +169.2%
Contains more FolateFolate +762.5%
Contains more Vitamin B2Vitamin B2 +418.8%
Contains more Vitamin B3Vitamin B3 +412.6%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +165.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~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 Cranberry beans Tempeh DV% diff.
Folate 207µg 24µg 46%
Manganese 0.37mg 1.3mg 40%
Copper 0.231mg 0.56mg 37%
Fiber 8.6g 34%
Polyunsaturated fat 0.199g 4.3g 27%
Protein 9.34g 20.29g 22%
Vitamin B2 0.069mg 0.358mg 22%
Phosphorus 135mg 266mg 19%
Fats 0.46g 10.8g 16%
Vitamin B3 0.515mg 2.64mg 13%
Saturated fat 0.119g 2.539g 11%
Vitamin B1 0.21mg 0.078mg 11%
Vitamin B6 0.081mg 0.215mg 10%
Monounsaturated fat 0.04g 3.205g 8%
Iron 2.09mg 2.7mg 8%
Magnesium 50mg 81mg 7%
Calcium 50mg 111mg 6%
Carbs 24.46g 7.64g 6%
Vitamin B12 0µg 0.08µg 3%
Calories 136kcal 192kcal 3%
Selenium 1.3µg 0µg 2%
Vitamin B5 0.24mg 0.278mg 1%
Potassium 387mg 412mg 1%
Net carbs 15.86g 7.64g N/A
Zinc 1.14mg 1.14mg 0%
Sodium 1mg 9mg 0%
Tryptophan 0.111mg 0.194mg 0%
Threonine 0.393mg 0.796mg 0%
Isoleucine 0.412mg 0.88mg 0%
Leucine 0.746mg 1.43mg 0%
Lysine 0.641mg 0.908mg 0%
Methionine 0.14mg 0.175mg 0%
Phenylalanine 0.505mg 0.893mg 0%
Valine 0.489mg 0.92mg 0%
Histidine 0.26mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +220.2%
Contains more ProteinProtein +117.2%
Contains more FatsFats +2247.8%
Contains more OtherOther +48.6%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -95.3%
Contains more Mono. FatMonounsaturated fat +7912.5%
Contains more Poly. FatPolyunsaturated fat +2060.8%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.