Bran vs. Tempeh — In-Depth Nutrition Comparison
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How are bran and tempeh different?
- Bran is richer in selenium, while tempeh is higher in copper, vitamin B2, iron, phosphorus, vitamin B3, vitamin B6, manganese, and calcium.
- Tempeh covers your daily need for copper, 55% more than bran.
- Bran is lower in saturated fat.
- Bran has a higher glycemic index (56) than tempeh (15).
Oat bran, cooked and Tempeh types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +102.5% |
| Contains more CalciumCalcium | +1010% |
| Contains more PotassiumPotassium | +347.8% |
| Contains more IronIron | +206.8% |
| Contains more CopperCopper | +748.5% |
| Contains more ZincZinc | +115.1% |
| Contains more PhosphorusPhosphorus | +123.5% |
| Contains more ManganeseManganese | +34.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +105.1% |
| Contains more Vitamin B2Vitamin B2 | +952.9% |
| Contains more Vitamin B3Vitamin B3 | +1733.3% |
| Contains more Vitamin B5Vitamin B5 | +28.1% |
| Contains more Vitamin B6Vitamin B6 | +760% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.066mg | 0.56mg | 55% |
| Protein | 3.21g | 20.29g | 34% |
| Polyunsaturated fat | 0.339g | 4.3g | 26% |
| Vitamin B2 | 0.034mg | 0.358mg | 25% |
| Iron | 0.88mg | 2.7mg | 23% |
| Phosphorus | 119mg | 266mg | 21% |
| Vitamin B3 | 0.144mg | 2.64mg | 16% |
| Fats | 0.86g | 10.8g | 15% |
| Vitamin B6 | 0.025mg | 0.215mg | 15% |
| Manganese | 0.964mg | 1.3mg | 15% |
| Selenium | 7.7µg | 0µg | 14% |
| Saturated fat | 0.163g | 2.539g | 11% |
| Magnesium | 40mg | 81mg | 10% |
| Calcium | 10mg | 111mg | 10% |
| Fiber | 2.6g | 10% | |
| Potassium | 92mg | 412mg | 9% |
| Calories | 40kcal | 192kcal | 8% |
| Vitamin B1 | 0.16mg | 0.078mg | 7% |
| Monounsaturated fat | 0.291g | 3.205g | 7% |
| Zinc | 0.53mg | 1.14mg | 6% |
| Folate | 6µg | 24µg | 5% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B5 | 0.217mg | 0.278mg | 1% |
| Carbs | 11.44g | 7.64g | 1% |
| Net carbs | 8.84g | 7.64g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Tryptophan | 0.057mg | 0.194mg | 0% |
| Threonine | 0.086mg | 0.796mg | 0% |
| Isoleucine | 0.114mg | 0.88mg | 0% |
| Leucine | 0.235mg | 1.43mg | 0% |
| Lysine | 0.13mg | 0.908mg | 0% |
| Methionine | 0.057mg | 0.175mg | 0% |
| Phenylalanine | 0.155mg | 0.893mg | 0% |
| Valine | 0.165mg | 0.92mg | 0% |
| Histidine | 0.07mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +49.7% |
| Contains more WaterWater | +40.8% |
| Contains more ProteinProtein | +532.1% |
| Contains more FatsFats | +1155.8% |
| Contains more OtherOther | +230.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +1001.4% |
| Contains more Poly. FatPolyunsaturated fat | +1168.4% |
