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Tempeh vs Bean - In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Bean?

  • Tempeh has less Folate, Vitamin B1, Selenium, Copper, Iron, Potassium, Magnesium, Phosphorus, and Vitamin B6 than Bean.
  • Bean's daily need coverage for Folate is 125% higher.
  • Tempeh has 11 times more Saturated Fat than Bean. Tempeh has 2.539g of Saturated Fat, while Bean has 0.235g.

We used Tempeh and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Tempeh vs Bean 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
Tempeh
1
:
7
Bean
Contains less Sodium -25%
Contains more Iron +87.8%
Contains more Potassium +238.1%
Contains more Magnesium +117.3%
Contains more Copper +59.5%
Contains more Zinc +100%
Contains more Phosphorus +54.5%
Equal in Calcium - 113
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains less Sodium -25%
Contains more Iron +87.8%
Contains more Potassium +238.1%
Contains more Magnesium +117.3%
Contains more Copper +59.5%
Contains more Zinc +100%
Contains more Phosphorus +54.5%
Equal in Calcium - 113

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
Tempeh
3
:
7
Bean
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +124.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +814.1%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +120.5%
Contains more Folate +2087.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +124.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +814.1%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +120.5%
Contains more Folate +2087.5%

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
20
Tempeh
70
Bean
Mineral Summary Score
70
Tempeh
126
Bean

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
122%
Tempeh
129%
Bean
Carbohydrates
8%
Tempeh
63%
Bean
Fats
50%
Tempeh
6%
Bean

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.
Tempeh Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 18)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.304g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tempeh Bean Opinion
Calories 192 347 Bean
Protein 20.29 21.42 Bean
Fats 10.8 1.23 Tempeh
Vitamin C 0 6.3 Bean
Carbs 7.64 62.55 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.07 Bean
Calcium 111 113 Bean
Potassium 412 1393 Bean
Magnesium 81 176 Bean
Sugar 2.11 Tempeh
Fiber 15.5 Bean
Copper 0.56 0.893 Bean
Zinc 1.14 2.28 Bean
Starch 34.17 Bean
Phosphorus 266 411 Bean
Sodium 9 12 Tempeh
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.078 0.713 Bean
Vitamin B2 0.358 0.212 Tempeh
Vitamin B3 2.64 1.174 Tempeh
Vitamin B5 0.278 0.785 Bean
Vitamin B6 0.215 0.474 Bean
Vitamin B12 0.08 0 Tempeh
Vitamin K 5.6 Bean
Folate 24 525 Bean
Trans Fat 0 0
Saturated Fat 2.539 0.235 Bean
Monounsaturated Fat 3.205 0.229 Tempeh
Polyunsaturated fat 4.3 0.407 Tempeh
Tryptophan 0.194 0.237 Bean
Threonine 0.796 0.81 Bean
Isoleucine 0.88 0.871 Tempeh
Leucine 1.43 1.558 Bean
Lysine 0.908 1.356 Bean
Methionine 0.175 0.259 Bean
Phenylalanine 0.893 1.095 Bean
Valine 0.92 0.998 Bean
Histidine 0.466 0.556 Bean
Fructose 0 Bean

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.