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  6. Tempeh vs. Black turtle bean

Tempeh vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between Tempeh and Black turtle bean

  • Tempeh has more Manganese, Copper, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B6, and Magnesium, while Black turtle bean has more Folate, and Vitamin B1.
  • Tempeh's daily need coverage for Manganese is 42% higher.
  • Black turtle bean contains 29 times less Saturated Fat than Tempeh. Tempeh contains 2.539g of Saturated Fat, while Black turtle bean contains 0.089g.

The food types used in this comparison are Tempeh and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs Black turtle bean 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.
Tempeh
Tempeh
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +65.3%
Contains more CalciumCalcium +101.8%
Contains more CopperCopper +108.2%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +297.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~433mg
~equal in Iron ~2.85mg

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.
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%
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B2Vitamin B2 +539.3%
Contains more Vitamin B3Vitamin B3 +400.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more FolateFolate +258.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +148%
Contains more FatsFats +2985.7%
Contains more OtherOther +17.4%
Contains more CarbsCarbs +218.7%
Contains more WaterWater +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +10583.3%
Contains more Poly. FatPolyunsaturated fat +2785.9%
Contains less Sat. FatSaturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Black turtle bean Opinion
Calories 192kcal 130kcal Tempeh
Protein 20.29g 8.18g Tempeh
Fats 10.8g 0.35g Tempeh
Net carbs 7.64g 16.05g Black turtle bean
Carbs 7.64g 24.35g Black turtle bean
Magnesium 81mg 49mg Tempeh
Calcium 111mg 55mg Tempeh
Potassium 412mg 433mg Black turtle bean
Iron 2.7mg 2.85mg Black turtle bean
Sugar 0.32g Tempeh
Fiber 8.3g Black turtle bean
Copper 0.56mg 0.269mg Tempeh
Zinc 1.14mg 0.76mg Tempeh
Phosphorus 266mg 152mg Tempeh
Sodium 9mg 3mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 1.3mg 0.327mg Tempeh
Selenium 0µg 1.2µg Black turtle bean
Vitamin B1 0.078mg 0.225mg Black turtle bean
Vitamin B2 0.358mg 0.056mg Tempeh
Vitamin B3 2.64mg 0.527mg Tempeh
Vitamin B5 0.278mg 0.26mg Tempeh
Vitamin B6 0.215mg 0.077mg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 3.3µg Black turtle bean
Folate 24µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 2.539g 0.089g Black turtle bean
Monounsaturated Fat 3.205g 0.03g Tempeh
Polyunsaturated fat 4.3g 0.149g Tempeh
Tryptophan 0.194mg 0.097mg Tempeh
Threonine 0.796mg 0.344mg Tempeh
Isoleucine 0.88mg 0.361mg Tempeh
Leucine 1.43mg 0.653mg Tempeh
Lysine 0.908mg 0.562mg Tempeh
Methionine 0.175mg 0.123mg Tempeh
Phenylalanine 0.893mg 0.442mg Tempeh
Valine 0.92mg 0.428mg Tempeh
Histidine 0.466mg 0.228mg Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Tempeh
17%
Black turtle bean
Minerals Daily Need Coverage Score
73%
Tempeh
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 5)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.45g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.