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  6. Broad bean raw vs. Tempeh

Broad bean raw vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between broad bean raw and tempeh?

  • Broad bean raw is higher in folate and vitamin A, yet tempeh is higher in manganese, phosphorus, copper, iron, magnesium, vitamin B6, and calcium.
  • Broad bean raw's daily need coverage for folate is 31% more.
  • The amount of saturated fat in broad bean raw is lower.
  • The glycemic index of tempeh is lower.

We used Beans, fava, in pod, raw and Tempeh types in this article.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Tempeh
Tempeh
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +74.2%
Contains more CopperCopper +39.3%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +96.7%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +516.7%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Tempeh DV% diff.
Vitamin K 40.9µg 34%
Folate 148µg 24µg 31%
Fiber 7.5g 30%
Manganese 0.661mg 1.3mg 28%
Polyunsaturated fat 0.342g 4.3g 26%
Protein 7.92g 20.29g 25%
Phosphorus 129mg 266mg 20%
Copper 0.402mg 0.56mg 18%
Fats 0.73g 10.8g 15%
Iron 1.55mg 2.7mg 14%
Saturated fat 0.118g 2.539g 11%
Magnesium 33mg 81mg 11%
Vitamin B6 0.104mg 0.215mg 9%
Vitamin E 1.16mg 8%
Monounsaturated fat 0.104g 3.205g 8%
Calcium 37mg 111mg 7%
Vitamin B2 0.29mg 0.358mg 5%
Calories 88kcal 192kcal 5%
Vitamin B1 0.133mg 0.078mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin B12 0µg 0.08µg 3%
Carbs 17.63g 7.64g 3%
Vitamin A 17µg 0µg 2%
Vitamin B3 2.249mg 2.64mg 2%
Potassium 332mg 412mg 2%
Selenium 0.8µg 0µg 1%
Sodium 25mg 9mg 1%
Vitamin B5 0.225mg 0.278mg 1%
Zinc 1mg 1.14mg 1%
Net carbs 10.13g 7.64g N/A
Sugar 9.21g N/A
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +130.8%
Contains more WaterWater +21.7%
Contains more ProteinProtein +156.2%
Contains more FatsFats +1379.5%
Contains more OtherOther +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -95.4%
Contains more Mono. FatMonounsaturated fat +2981.7%
Contains more Poly. FatPolyunsaturated fat +1157.3%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.