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Navy beans vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between Navy beans and Tempeh

  • Navy beans has more Folate, and Vitamin B1, however, Tempeh has more Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B3, Magnesium, and Vitamin B6.
  • Tempeh's daily need coverage for Copper is 39% more.
  • Navy beans has 6 times more Folate than Tempeh. Navy beans has 140µg of Folate, while Tempeh has 24µg.
  • Navy beans is lower in Saturated Fat.

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

Infographic

Navy 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.
Contains less Sodium -100%
Contains more Selenium +∞%
Contains more Calcium +60.9%
Contains more Iron +14.4%
Contains more Magnesium +52.8%
Contains more Phosphorus +84.7%
Contains more Zinc +10.7%
Contains more Copper +166.7%
Contains more Manganese +146.7%
Equal in Potassium - 412
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains less Sodium -100%
Contains more Selenium +∞%
Contains more Calcium +60.9%
Contains more Iron +14.4%
Contains more Magnesium +52.8%
Contains more Phosphorus +84.7%
Contains more Zinc +10.7%
Contains more Copper +166.7%
Contains more Manganese +146.7%
Equal in Potassium - 412

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.
:
5
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.8%
Contains more Folate +483.3%
Contains more Vitamin B2 +442.4%
Contains more Vitamin B3 +306.8%
Contains more Vitamin B6 +55.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.278
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.8%
Contains more Folate +483.3%
Contains more Vitamin B2 +442.4%
Contains more Vitamin B3 +306.8%
Contains more Vitamin B6 +55.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.278

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +241%
Contains more Protein +146.5%
Contains more Fats +1641.9%
Contains more Other +25.6%
Equal in Water - 59.65
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 Carbs +241%
Contains more Protein +146.5%
Contains more Fats +1641.9%
Contains more Other +25.6%
Equal in Water - 59.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2157%
Contains more Polyunsaturated fat +777.6%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2157%
Contains more Polyunsaturated fat +777.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Tempeh
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Tempeh Opinion
Net carbs 15.55g 7.64g Navy beans
Protein 8.23g 20.29g Tempeh
Fats 0.62g 10.8g Tempeh
Carbs 26.05g 7.64g Navy beans
Calories 140kcal 192kcal Tempeh
Starch 15.4g Navy beans
Sugar 0.37g Tempeh
Fiber 10.5g Navy beans
Calcium 69mg 111mg Tempeh
Iron 2.36mg 2.7mg Tempeh
Magnesium 53mg 81mg Tempeh
Phosphorus 144mg 266mg Tempeh
Potassium 389mg 412mg Tempeh
Sodium 0mg 9mg Navy beans
Zinc 1.03mg 1.14mg Tempeh
Copper 0.21mg 0.56mg Tempeh
Manganese 0.527mg 1.3mg Tempeh
Selenium 2.9µg 0µg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.078mg Navy beans
Vitamin B2 0.066mg 0.358mg Tempeh
Vitamin B3 0.649mg 2.64mg Tempeh
Vitamin B5 0.266mg 0.278mg Tempeh
Vitamin B6 0.138mg 0.215mg Tempeh
Folate 140µg 24µg Navy beans
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.194mg Tempeh
Threonine 0.289mg 0.796mg Tempeh
Isoleucine 0.387mg 0.88mg Tempeh
Leucine 0.7mg 1.43mg Tempeh
Lysine 0.52mg 0.908mg Tempeh
Methionine 0.111mg 0.175mg Tempeh
Phenylalanine 0.471mg 0.893mg Tempeh
Valine 0.504mg 0.92mg Tempeh
Histidine 0.206mg 0.466mg Tempeh
Saturated Fat 0.098g 2.539g Navy beans
Monounsaturated Fat 0.142g 3.205g Tempeh
Polyunsaturated fat 0.49g 4.3g Tempeh
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
20%
Tempeh
Minerals Daily Need Coverage Score
43%
Navy beans
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 24)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 2.441g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.