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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 and selenium; however, tempeh is richer in copper, manganese, vitamin B2, phosphorus, vitamin B3, vitamin B6, and magnesium.
  • Daily need coverage for copper for tempeh is 35% higher.
  • 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

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 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

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Tempeh
Tempeh
4
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 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 A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.278mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%
Iron 2.13mg 2.7mg 7%
Vitamin B1 0.158mg 0.078mg 7%
Magnesium 50mg 81mg 7%
Selenium 4.1µg 0µg 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%
Potassium 391mg 412mg 1%
Vitamin C 1.3mg 0mg 1%
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
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 +176%
Contains more WaterWater +15.7%
Contains more ProteinProtein +143.6%
Contains more FatsFats +2300%
Contains more OtherOther +43.4%

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.