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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% 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 B1Vitamin B1 +188.5%
Contains more FolateFolate +258.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg

All nutrients comparison - raw data values

Nutrient Tempeh Black turtle bean DV% diff.
Manganese 1.3mg 0.327mg 42%
Fiber 8.3g 33%
Copper 0.56mg 0.269mg 32%
Polyunsaturated fat 4.3g 0.149g 28%
Protein 20.29g 8.18g 24%
Vitamin B2 0.358mg 0.056mg 23%
Folate 24µg 86µg 16%
Phosphorus 266mg 152mg 16%
Fats 10.8g 0.35g 16%
Vitamin B3 2.64mg 0.527mg 13%
Vitamin B1 0.078mg 0.225mg 12%
Saturated fat 2.539g 0.089g 11%
Vitamin B6 0.215mg 0.077mg 11%
Monounsaturated fat 3.205g 0.03g 8%
Magnesium 81mg 49mg 8%
Calcium 111mg 55mg 6%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Carbs 7.64g 24.35g 6%
Vitamin K 3.3µg 3%
Vitamin B12 0.08µg 0µg 3%
Calories 192kcal 130kcal 3%
Zinc 1.14mg 0.76mg 3%
Selenium 0µg 1.2µg 2%
Iron 2.7mg 2.85mg 2%
Potassium 412mg 433mg 1%
Net carbs 7.64g 16.05g N/A
Sugar 0.32g N/A
Sodium 9mg 3mg 0%
Vitamin B5 0.278mg 0.26mg 0%
Tryptophan 0.194mg 0.097mg 0%
Threonine 0.796mg 0.344mg 0%
Isoleucine 0.88mg 0.361mg 0%
Leucine 1.43mg 0.653mg 0%
Lysine 0.908mg 0.562mg 0%
Methionine 0.175mg 0.123mg 0%
Phenylalanine 0.893mg 0.442mg 0%
Valine 0.92mg 0.428mg 0%
Histidine 0.466mg 0.228mg 0%

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%

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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. 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.