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  6. Bran vs. Tempeh

Bran vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between Bran and Tempeh?

  • Bran is higher in Manganese, Vitamin B1, Selenium, Phosphorus, Magnesium, Iron, Vitamin B5, and Zinc, yet Tempeh is higher in Copper, and Vitamin B3.
  • Bran's daily need coverage for Manganese is 188% more.

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

Infographic

Bran 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.
Bran
Bran
8
:
2
Tempeh
Tempeh
Contains more Iron +100.4%
Contains more Magnesium +190.1%
Contains more Phosphorus +175.9%
Contains more Potassium +37.4%
Contains less Sodium -55.6%
Contains more Zinc +172.8%
Contains more Manganese +333.1%
Contains more Selenium +∞%
Contains more Calcium +91.4%
Contains more Copper +39%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +100.4%
Contains more Magnesium +190.1%
Contains more Phosphorus +175.9%
Contains more Potassium +37.4%
Contains less Sodium -55.6%
Contains more Zinc +172.8%
Contains more Manganese +333.1%
Contains more Selenium +∞%
Contains more Calcium +91.4%
Contains more Copper +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.
Bran
Bran
5
:
4
Tempeh
Tempeh
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +437.4%
Contains more Folate +116.7%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +182.7%
Contains more Vitamin B6 +30.3%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Tempeh
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 B1 +1400%
Contains more Vitamin B5 +437.4%
Contains more Folate +116.7%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +182.7%
Contains more Vitamin B6 +30.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Tempeh
Tempeh
Contains more Carbs +766.8%
Contains more Other +79%
Contains more Protein +17.3%
Contains more Fats +53.6%
Contains more Water +810.7%
Bran
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
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 Carbs +766.8%
Contains more Other +79%
Contains more Protein +17.3%
Contains more Fats +53.6%
Contains more Water +810.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -47.7%
Contains more Monounsaturated Fat +34.9%
Contains more Polyunsaturated fat +55.5%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -47.7%
Contains more Monounsaturated Fat +34.9%
Contains more Polyunsaturated fat +55.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Tempeh
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Tempeh Opinion
Net carbs 50.82g 7.64g Bran
Protein 17.3g 20.29g Tempeh
Fats 7.03g 10.8g Tempeh
Carbs 66.22g 7.64g Bran
Calories 246kcal 192kcal Bran
Sugar 1.45g Tempeh
Fiber 15.4g Bran
Calcium 58mg 111mg Tempeh
Iron 5.41mg 2.7mg Bran
Magnesium 235mg 81mg Bran
Phosphorus 734mg 266mg Bran
Potassium 566mg 412mg Bran
Sodium 4mg 9mg Bran
Zinc 3.11mg 1.14mg Bran
Copper 0.403mg 0.56mg Tempeh
Manganese 5.63mg 1.3mg Bran
Selenium 45.2µg 0µg Bran
Vitamin E 1.01mg Bran
Vitamin B1 1.17mg 0.078mg Bran
Vitamin B2 0.22mg 0.358mg Tempeh
Vitamin B3 0.934mg 2.64mg Tempeh
Vitamin B5 1.494mg 0.278mg Bran
Vitamin B6 0.165mg 0.215mg Tempeh
Folate 52µg 24µg Bran
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.194mg Bran
Threonine 0.502mg 0.796mg Tempeh
Isoleucine 0.668mg 0.88mg Tempeh
Leucine 1.374mg 1.43mg Tempeh
Lysine 0.76mg 0.908mg Tempeh
Methionine 0.335mg 0.175mg Bran
Phenylalanine 0.908mg 0.893mg Bran
Valine 0.964mg 0.92mg Bran
Histidine 0.41mg 0.466mg Tempeh
Saturated Fat 1.328g 2.539g Bran
Monounsaturated Fat 2.376g 3.205g Tempeh
Polyunsaturated fat 2.766g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran
20%
Tempeh
Minerals Daily Need Coverage Score
195%
Bran
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 41)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.211g)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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 - 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.