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  6. Navy beans vs. Tempeh

Navy beans vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between navy beans and tempeh

  • Navy beans have more folate and vitamin B1; however, tempeh has more copper, manganese, protein, vitamin B2, phosphorus, fats, and vitamin B3.
  • Tempeh's daily need coverage for copper is 39% more.
  • Navy beans have 6 times more folate than tempeh. Navy beans have 140µg of folate, while tempeh has 24µg.
  • Navy beans are lower in saturated fat.
  • Navy beans have a higher glycemic index than tempeh.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +52.8%
Contains more CalciumCalcium +60.9%
Contains more IronIron +14.4%
Contains more CopperCopper +166.7%
Contains more ZincZinc +10.7%
Contains more PhosphorusPhosphorus +84.7%
Contains more ManganeseManganese +146.7%
~equal in Potassium ~412mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +483.3%
Contains more Vitamin B2Vitamin B2 +442.4%
Contains more Vitamin B3Vitamin B3 +306.8%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.278mg

All nutrients comparison - raw data values

Nutrient Navy beans Tempeh DV% diff.
Fiber 10.5g 42%
Copper 0.21mg 0.56mg 39%
Manganese 0.527mg 1.3mg 34%
Folate 140µg 24µg 29%
Polyunsaturated fat 0.49g 4.3g 25%
Protein 8.23g 20.29g 24%
Vitamin B2 0.066mg 0.358mg 22%
Phosphorus 144mg 266mg 17%
Fats 0.62g 10.8g 16%
Vitamin B1 0.237mg 0.078mg 13%
Vitamin B3 0.649mg 2.64mg 12%
Saturated fat 0.098g 2.539g 11%
Omega-3 (ALA) 0.177g 11%
Choline 44.7mg 8%
Monounsaturated fat 0.142g 3.205g 8%
Magnesium 53mg 81mg 7%
Carbs 26.05g 7.64g 6%
Starch 15.4g 6%
Vitamin B6 0.138mg 0.215mg 6%
Selenium 2.9µg 0µg 5%
Calcium 69mg 111mg 4%
Iron 2.36mg 2.7mg 4%
Calories 140kcal 192kcal 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 0.9mg 0mg 1%
Potassium 389mg 412mg 1%
Zinc 1.03mg 1.14mg 1%
Vitamin K 0.6µg 1%
Protein per 100 calories 5.9g 11g N/A
Calories per 10 g protein 170kcal 95kcal N/A
Weight per 100 calories 71g 52g N/A
Unsaturated / Saturated Fat ratio 6.4 3 N/A
Net carbs 15.55g 7.64g N/A
Sugar 0.37g N/A
Sodium 0mg 9mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.266mg 0.278mg 0%
Tryptophan 0.1mg 0.194mg 0%
Threonine 0.289mg 0.796mg 0%
Isoleucine 0.387mg 0.88mg 0%
Leucine 0.7mg 1.43mg 0%
Lysine 0.52mg 0.908mg 0%
Methionine 0.111mg 0.175mg 0%
Phenylalanine 0.471mg 0.893mg 0%
Valine 0.504mg 0.92mg 0%
Histidine 0.206mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Tempeh
Tempeh
2
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 +241%
Contains more ProteinProtein +146.5%
Contains more FatsFats +1641.9%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -96.1%
Contains more Mono. FatMonounsaturated fat +2157%
Contains more Poly. FatPolyunsaturated fat +777.6%

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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. 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.