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Lupin Bean vs Tempeh - In-Depth Nutrition Comparison

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Significant differences between Lupin Bean and Tempeh

  • Lupin Bean has more Folate, Copper, Manganese, Vitamin B1, Zinc, Magnesium, Phosphorus, Iron, and Potassium, however Tempeh is richer in Selenium.
  • Lupin Bean covers your daily Folate needs 83% more than Tempeh.
  • Tempeh has 8 times less Vitamin B1 than Lupin Bean. Lupin Bean has 0.64mg of Vitamin B1, while Tempeh has 0.078mg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Tempeh.

Infographic

Lupin Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +58.6%
Contains more Iron +61.5%
Contains more Magnesium +144.4%
Contains more Phosphorus +65.4%
Contains more Potassium +145.9%
Contains more Zinc +316.7%
Contains more Copper +82.5%
Contains less Sodium -40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Calcium +58.6%
Contains more Iron +61.5%
Contains more Magnesium +144.4%
Contains more Phosphorus +65.4%
Contains more Potassium +145.9%
Contains more Zinc +316.7%
Contains more Copper +82.5%
Contains less Sodium -40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +720.5%
Contains more Vitamin B5 +169.8%
Contains more Vitamin B6 +66%
Contains more Folate +1379.2%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B12 +∞%
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% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 +720.5%
Contains more Vitamin B5 +169.8%
Contains more Vitamin B6 +66%
Contains more Folate +1379.2%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Tempeh
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Tempeh Opinion
Net carbs 21.47g 7.64g Lupin Bean
Protein 36.17g 20.29g Lupin Bean
Fats 9.74g 10.8g Tempeh
Carbs 40.37g 7.64g Lupin Bean
Calories 371kcal 192kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber 18.9g g Lupin Bean
Calcium 176mg 111mg Lupin Bean
Iron 4.36mg 2.7mg Lupin Bean
Magnesium 198mg 81mg Lupin Bean
Phosphorus 440mg 266mg Lupin Bean
Potassium 1013mg 412mg Lupin Bean
Sodium 15mg 9mg Tempeh
Zinc 4.75mg 1.14mg Lupin Bean
Copper 1.022mg 0.56mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.078mg Lupin Bean
Vitamin B2 0.22mg 0.358mg Tempeh
Vitamin B3 2.19mg 2.64mg Tempeh
Vitamin B5 0.75mg 0.278mg Lupin Bean
Vitamin B6 0.357mg 0.215mg Lupin Bean
Folate 355µg 24µg Lupin Bean
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K µg µg
Tryptophan 0.289mg 0.194mg Lupin Bean
Threonine 1.331mg 0.796mg Lupin Bean
Isoleucine 1.615mg 0.88mg Lupin Bean
Leucine 2.743mg 1.43mg Lupin Bean
Lysine 1.933mg 0.908mg Lupin Bean
Methionine 0.255mg 0.175mg Lupin Bean
Phenylalanine 1.435mg 0.893mg Lupin Bean
Valine 1.51mg 0.92mg Lupin Bean
Histidine 1.03mg 0.466mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.156g 2.539g Lupin Bean
Monounsaturated Fat 3.94g 3.205g Lupin Bean
Polyunsaturated fat 2.439g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
20
Tempeh
Mineral Summary Score
138
Lupin Bean
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
122%
Tempeh
Carbohydrates
40%
Lupin Bean
8%
Tempeh
Fats
45%
Lupin Bean
50%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 6mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.3)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.383g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.