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  6. Kidney beans vs. Tempeh

Kidney beans vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between kidney beans and tempeh

  • Kidney beans has more folate; however, tempeh has more copper, manganese, vitamin B2, phosphorus, vitamin B3, magnesium, calcium, and vitamin B6.
  • Tempeh's daily need coverage for copper is 38% more.
  • Kidney beans has 5 times more folate than tempeh. Kidney beans has 130µg of folate, while tempeh has 24µg.
  • Kidney beans is lower in saturated fat.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Tempeh
Tempeh
7
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 +92.9%
Contains more CalciumCalcium +217.1%
Contains more IronIron +21.6%
Contains more CopperCopper +159.3%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +92.8%
Contains more ManganeseManganese +202.3%
~equal in Potassium ~412mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +105.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +517.2%
Contains more Vitamin B3Vitamin B3 +356.7%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Tempeh DV% diff.
Manganese 0.43mg 1.3mg 38%
Copper 0.216mg 0.56mg 38%
Polyunsaturated fat 0.278g 4.3g 27%
Folate 130µg 24µg 27%
Fiber 6.4g 26%
Vitamin B2 0.058mg 0.358mg 23%
Protein 8.67g 20.29g 23%
Phosphorus 138mg 266mg 18%
Fats 0.5g 10.8g 16%
Vitamin B3 0.578mg 2.64mg 13%
Saturated fat 0.073g 2.539g 11%
Magnesium 42mg 81mg 9%
Calcium 35mg 111mg 8%
Monounsaturated fat 0.039g 3.205g 8%
Vitamin K 8.4µg 7%
Vitamin B6 0.12mg 0.215mg 7%
Vitamin B1 0.16mg 0.078mg 7%
Iron 2.22mg 2.7mg 6%
Choline 30.5mg 6%
Carbs 22.8g 7.64g 5%
Vitamin B12 0µg 0.08µg 3%
Calories 127kcal 192kcal 3%
Selenium 1.1µg 0µg 2%
Vitamin B5 0.22mg 0.278mg 1%
Zinc 1mg 1.14mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 16.4g 7.64g N/A
Potassium 405mg 412mg 0%
Sugar 0.32g N/A
Sodium 1mg 9mg 0%
Vitamin E 0.03mg 0%
Tryptophan 0.104mg 0.194mg 0%
Threonine 0.319mg 0.796mg 0%
Isoleucine 0.41mg 0.88mg 0%
Leucine 0.736mg 1.43mg 0%
Lysine 0.607mg 0.908mg 0%
Methionine 0.113mg 0.175mg 0%
Phenylalanine 0.511mg 0.893mg 0%
Valine 0.5mg 0.92mg 0%
Histidine 0.238mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 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 +198.4%
Contains more WaterWater +12.2%
Contains more ProteinProtein +134%
Contains more FatsFats +2060%
Contains more OtherOther +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -97.1%
Contains more Mono. FatMonounsaturated fat +8117.9%
Contains more Poly. FatPolyunsaturated fat +1446.8%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.