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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, Phosphorus, Magnesium, Iron, Vitamin B5, and Zinc, yet Tempeh is higher in Selenium, Copper, and Vitamin B3.
  • Bran's daily need coverage for Manganese is 188% more.
  • Bran has 15 times more Vitamin B1 than Tempeh. While Bran has 1.17mg of Vitamin B1, Tempeh has only 0.078mg.

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

Infographic

Bran vs Tempeh infographic
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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
Bran
6
:
2
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 Calcium +91.4%
Contains more Copper +39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
4
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 +∞%
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%
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 +∞%

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.
Bran Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals 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
Starch g g
Fructose g g
Sugar 1.45g g Tempeh
Fiber 15.4g g 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
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
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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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
46
Bran
20
Tempeh
Mineral Summary Score
122
Bran
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
104%
Bran
122%
Tempeh
Carbohydrates
66%
Bran
8%
Tempeh
Fats
32%
Bran
50%
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 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 minerals?
?
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.
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. 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.