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  6. Lupin Bean vs. Tempeh

Lupin Bean vs. Tempeh — In-Depth Nutrition Comparison

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Differences between lupin Bean and tempeh

  • Lupin Bean contains less copper, manganese, vitamin B2, phosphorus, iron, vitamin B6, vitamin B3, fats, and protein than tempeh.
  • Tempeh's daily need coverage for copper is 37% higher.
  • The amount of saturated fat in lupin Bean is lower.

The food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 more ZincZinc +21.1%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +68.2%
Contains more IronIron +125%
Contains more CopperCopper +142.4%
Contains more PhosphorusPhosphorus +107.8%
Contains more ManganeseManganese +92.3%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Tempeh
Tempeh
5
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 +71.8%
Contains more FolateFolate +145.8%
Contains more Vitamin B2Vitamin B2 +575.5%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +2288.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Tempeh DV% diff.
Copper 0.231mg 0.56mg 37%
Manganese 0.676mg 1.3mg 27%
Polyunsaturated fat 0.73g 4.3g 24%
Vitamin B2 0.053mg 0.358mg 23%
Phosphorus 128mg 266mg 20%
Iron 1.2mg 2.7mg 19%
Vitamin B6 0.009mg 0.215mg 16%
Vitamin B3 0.495mg 2.64mg 13%
Fats 2.92g 10.8g 12%
Fiber 2.8g 11%
Saturated fat 0.346g 2.539g 10%
Protein 15.57g 20.29g 9%
Folate 59µg 24µg 9%
Magnesium 54mg 81mg 6%
Calcium 51mg 111mg 6%
Potassium 245mg 412mg 5%
Selenium 2.6µg 0µg 5%
Vitamin B1 0.134mg 0.078mg 5%
Monounsaturated fat 1.18g 3.205g 5%
Calories 119kcal 192kcal 4%
Vitamin B12 0µg 0.08µg 3%
Zinc 1.38mg 1.14mg 2%
Vitamin B5 0.188mg 0.278mg 2%
Vitamin C 1.1mg 0mg 1%
Carbs 9.88g 7.64g 1%
Protein per 100 calories 13g 11g N/A
Calories per 10 g protein 76kcal 95kcal N/A
Weight per 100 calories 84g 52g N/A
Unsaturated / Saturated Fat ratio 5.5 3 N/A
Net carbs 7.08g 7.64g N/A
Sodium 4mg 9mg 0%
Tryptophan 0.125mg 0.194mg 0%
Threonine 0.573mg 0.796mg 0%
Isoleucine 0.695mg 0.88mg 0%
Leucine 1.181mg 1.43mg 0%
Lysine 0.832mg 0.908mg 0%
Methionine 0.11mg 0.175mg 0%
Phenylalanine 0.618mg 0.893mg 0%
Valine 0.65mg 0.92mg 0%
Histidine 0.443mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +29.3%
Contains more WaterWater +19.2%
Contains more ProteinProtein +30.3%
Contains more FatsFats +269.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -86.4%
Contains more Mono. FatMonounsaturated fat +171.6%
Contains more Poly. FatPolyunsaturated fat +489%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.