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  6. Pinto beans vs. Tempeh

Pinto beans vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between pinto beans and tempeh?

  • Pinto beans is higher in folate, selenium, and vitamin B1, yet tempeh is higher in copper, manganese, vitamin B2, phosphorus, vitamin B3, and iron.
  • Tempeh's daily need coverage for copper is 38% more.
  • The amount of saturated fat in pinto beans is lower.
  • The glycemic index of tempeh is lower.

We used Beans, pinto, mature seeds, cooked, boiled, without salt and Tempeh types in this article.

Infographic

Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +62%
Contains more CalciumCalcium +141.3%
Contains more IronIron +29.2%
Contains more CopperCopper +155.7%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +81%
Contains more ManganeseManganese +187%
~equal in Potassium ~412mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +147.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +616.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +477.4%
Contains more Vitamin B3Vitamin B3 +730.2%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg

All nutrients comparison - raw data values

Nutrient Pinto beans Tempeh DV% diff.
Copper 0.219mg 0.56mg 38%
Manganese 0.453mg 1.3mg 37%
Folate 172µg 24µg 37%
Fiber 9g 36%
Polyunsaturated fat 0.235g 4.3g 27%
Vitamin B2 0.062mg 0.358mg 23%
Protein 9.01g 20.29g 23%
Phosphorus 147mg 266mg 17%
Fats 0.65g 10.8g 16%
Vitamin B3 0.318mg 2.64mg 15%
Saturated fat 0.136g 2.539g 11%
Selenium 6.2µg 0µg 11%
Vitamin B1 0.193mg 0.078mg 10%
Iron 2.09mg 2.7mg 8%
Monounsaturated fat 0.133g 3.205g 8%
Calcium 46mg 111mg 7%
Magnesium 50mg 81mg 7%
Choline 35.3mg 6%
Starch 15.15g 6%
Vitamin E 0.94mg 6%
Carbs 26.22g 7.64g 6%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 3.5µg 3%
Calories 143kcal 192kcal 2%
Vitamin B6 0.229mg 0.215mg 1%
Vitamin B5 0.21mg 0.278mg 1%
Zinc 0.98mg 1.14mg 1%
Potassium 436mg 412mg 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 17.22g 7.64g N/A
Sugar 0.34g N/A
Sodium 1mg 9mg 0%
Tryptophan 0.108mg 0.194mg 0%
Threonine 0.331mg 0.796mg 0%
Isoleucine 0.426mg 0.88mg 0%
Leucine 0.765mg 1.43mg 0%
Lysine 0.63mg 0.908mg 0%
Methionine 0.117mg 0.175mg 0%
Phenylalanine 0.531mg 0.893mg 0%
Valine 0.519mg 0.92mg 0%
Histidine 0.247mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +243.2%
Contains more ProteinProtein +125.2%
Contains more FatsFats +1561.5%
Contains more OtherOther +38.5%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -94.6%
Contains more Mono. FatMonounsaturated fat +2309.8%
Contains more Poly. FatPolyunsaturated fat +1729.8%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.