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  6. Great northern beans vs. Tempeh

Great northern beans vs. Tempeh — In-Depth Nutrition Comparison

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How are great northern beans and tempeh different?

  • Great northern beans is higher in folate; however, tempeh is richer in copper, manganese, protein, vitamin B2, fats, phosphorus, vitamin B3, and vitamin B6.
  • Daily need coverage for copper for tempeh is 35% higher.
  • Great northern beans contains 4 times more folate than tempeh. While great northern beans contains 102µg of folate, tempeh contains only 24µg.
  • Great northern beans has less saturated fat.

Beans, great northern, mature seeds, cooked, boiled, without salt and Tempeh are the varieties used in this article.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +62%
Contains more CalciumCalcium +63.2%
Contains more IronIron +26.8%
Contains more CopperCopper +126.7%
Contains more ZincZinc +29.5%
Contains more PhosphorusPhosphorus +61.2%
Contains more ManganeseManganese +151%
~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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77%
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 B1Vitamin B1 +102.6%
Contains more FolateFolate +325%
Contains more Vitamin B2Vitamin B2 +506.8%
Contains more Vitamin B3Vitamin B3 +287.7%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.278mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Great northern beans Tempeh DV% diff.
Copper 0.247mg 0.56mg 35%
Manganese 0.518mg 1.3mg 34%
Fiber 7g 28%
Polyunsaturated fat 0.187g 4.3g 27%
Protein 8.33g 20.29g 24%
Vitamin B2 0.059mg 0.358mg 23%
Folate 102µg 24µg 20%
Fats 0.45g 10.8g 16%
Phosphorus 165mg 266mg 14%
Vitamin B3 0.681mg 2.64mg 12%
Saturated fat 0.14g 2.539g 11%
Vitamin B6 0.117mg 0.215mg 8%
Monounsaturated fat 0.021g 3.205g 8%
Magnesium 50mg 81mg 7%
Iron 2.13mg 2.7mg 7%
Selenium 4.1µg 0µg 7%
Vitamin B1 0.158mg 0.078mg 7%
Calories 118kcal 192kcal 4%
Carbs 21.09g 7.64g 4%
Calcium 68mg 111mg 4%
Vitamin B12 0µg 0.08µg 3%
Zinc 0.88mg 1.14mg 2%
Vitamin C 1.3mg 0mg 1%
Potassium 391mg 412mg 1%
Protein per 100 calories 7.1g 11g N/A
Calories per 10 g protein 142kcal 95kcal N/A
Weight per 100 calories 85g 52g N/A
Unsaturated / Saturated Fat ratio 1.5 3 N/A
Net carbs 14.09g 7.64g N/A
Sodium 2mg 9mg 0%
Vitamin B5 0.266mg 0.278mg 0%
Tryptophan 0.099mg 0.194mg 0%
Threonine 0.351mg 0.796mg 0%
Isoleucine 0.368mg 0.88mg 0%
Leucine 0.665mg 1.43mg 0%
Lysine 0.572mg 0.908mg 0%
Methionine 0.125mg 0.175mg 0%
Phenylalanine 0.451mg 0.893mg 0%
Valine 0.436mg 0.92mg 0%
Histidine 0.232mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +176%
Contains more WaterWater +15.7%
Contains more ProteinProtein +143.6%
Contains more FatsFats +2300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -94.5%
Contains more Mono. FatMonounsaturated fat +15161.9%
Contains more Poly. FatPolyunsaturated fat +2199.5%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.