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  6. Fava beans vs. Tempeh

Fava beans vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between fava beans and tempeh?

  • Fava beans are higher in folate, yet tempeh is higher in manganese, copper, vitamin B2, phosphorus, iron, vitamin B3, vitamin B6, and magnesium.
  • Tempeh's daily need coverage for manganese is 38% more.
  • Fava beans have 4 times more folate than tempeh. While fava beans have 104µg of folate, tempeh has only 24µg.
  • The amount of saturated fat in fava beans is lower.
  • The glycemic index of tempeh is lower.

We used Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Tempeh types in this article.

Infographic

Fava 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Tempeh
Tempeh
8
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 -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +53.7%
Contains more IronIron +80%
Contains more CopperCopper +116.2%
Contains more ZincZinc +12.9%
Contains more PhosphorusPhosphorus +112.8%
Contains more ManganeseManganese +208.8%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +302.2%
Contains more Vitamin B3Vitamin B3 +271.3%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Tempeh DV% diff.
Manganese 0.421mg 1.3mg 38%
Copper 0.259mg 0.56mg 33%
Polyunsaturated fat 0.164g 4.3g 28%
Protein 7.6g 20.29g 25%
Fiber 5.4g 22%
Vitamin B2 0.089mg 0.358mg 21%
Folate 104µg 24µg 20%
Phosphorus 125mg 266mg 20%
Fats 0.4g 10.8g 16%
Iron 1.5mg 2.7mg 15%
Vitamin B3 0.711mg 2.64mg 12%
Vitamin B6 0.072mg 0.215mg 11%
Saturated fat 0.066g 2.539g 11%
Magnesium 43mg 81mg 9%
Calcium 36mg 111mg 8%
Monounsaturated fat 0.079g 3.205g 8%
Choline 30.6mg 6%
Selenium 2.6µg 0µg 5%
Potassium 268mg 412mg 4%
Carbs 19.65g 7.64g 4%
Calories 110kcal 192kcal 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 2.9µg 2%
Vitamin B1 0.097mg 0.078mg 2%
Vitamin B5 0.157mg 0.278mg 2%
Zinc 1.01mg 1.14mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 7.64g N/A
Sugar 1.82g N/A
Sodium 5mg 9mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.072mg 0.194mg 0%
Threonine 0.27mg 0.796mg 0%
Isoleucine 0.306mg 0.88mg 0%
Leucine 0.572mg 1.43mg 0%
Lysine 0.486mg 0.908mg 0%
Methionine 0.062mg 0.175mg 0%
Phenylalanine 0.321mg 0.893mg 0%
Valine 0.338mg 0.92mg 0%
Histidine 0.193mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +157.2%
Contains more WaterWater +19.9%
Contains more ProteinProtein +167%
Contains more FatsFats +2600%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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 -97.4%
Contains more Mono. FatMonounsaturated fat +3957%
Contains more Poly. FatPolyunsaturated fat +2522%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.