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  6. Bran raw vs. Tempeh

Bran raw vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between bran raw and tempeh?

  • Bran raw is higher in manganese, vitamin B1, selenium, phosphorus, magnesium, iron, vitamin B5, and zinc, yet tempeh is higher in copper and vitamin B3.
  • Bran raw's daily need coverage for manganese is 188% more.
  • The glycemic index of tempeh is lower.

We used Oat bran, raw and Tempeh types in this article.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Tempeh
Tempeh
2
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 MagnesiumMagnesium +190.1%
Contains more PotassiumPotassium +37.4%
Contains more IronIron +100.4%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +175.9%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +333.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +91.4%
Contains more CopperCopper +39%

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 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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B5Vitamin B5 +437.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +182.7%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Tempeh DV% diff.
Manganese 5.63mg 1.3mg 188%
Vitamin B1 1.17mg 0.078mg 91%
Selenium 45.2µg 0µg 82%
Phosphorus 734mg 266mg 67%
Fiber 15.4g 62%
Magnesium 235mg 81mg 37%
Iron 5.41mg 2.7mg 34%
Vitamin B5 1.494mg 0.278mg 24%
Carbs 66.22g 7.64g 20%
Zinc 3.11mg 1.14mg 18%
Copper 0.403mg 0.56mg 17%
Vitamin B2 0.22mg 0.358mg 11%
Vitamin B3 0.934mg 2.64mg 11%
Polyunsaturated fat 2.766g 4.3g 10%
Vitamin E 1.01mg 7%
Folate 52µg 24µg 7%
Protein 17.3g 20.29g 6%
Fats 7.03g 10.8g 6%
Choline 32.2mg 6%
Saturated fat 1.328g 2.539g 6%
Calcium 58mg 111mg 5%
Potassium 566mg 412mg 5%
Vitamin B6 0.165mg 0.215mg 4%
Calories 246kcal 192kcal 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 3.2µg 3%
Monounsaturated fat 2.376g 3.205g 2%
Protein per 100 calories 7g 11g N/A
Calories per 10 g protein 142kcal 95kcal N/A
Weight per 100 calories 41g 52g N/A
Unsaturated / Saturated Fat ratio 3.9 3 N/A
Net carbs 50.82g 7.64g N/A
Sugar 1.45g N/A
Sodium 4mg 9mg 0%
Tryptophan 0.335mg 0.194mg 0%
Threonine 0.502mg 0.796mg 0%
Isoleucine 0.668mg 0.88mg 0%
Leucine 1.374mg 1.43mg 0%
Lysine 0.76mg 0.908mg 0%
Methionine 0.335mg 0.175mg 0%
Phenylalanine 0.908mg 0.893mg 0%
Valine 0.964mg 0.92mg 0%
Histidine 0.41mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +766.8%
Contains more OtherOther +79%
Contains more ProteinProtein +17.3%
Contains more FatsFats +53.6%
Contains more WaterWater +810.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -47.7%
Contains more Mono. FatMonounsaturated fat +34.9%
Contains more Poly. FatPolyunsaturated fat +55.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.