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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.

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Tempeh vs Black turtle 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
Contains more Calcium +101.8%
Contains more Magnesium +65.3%
Contains more Copper +108.2%
Contains more Zinc +50%
Contains more Phosphorus +75%
Contains less Sodium -66.7%
Equal in Iron - 2.85
Equal in Potassium - 433
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Calcium +101.8%
Contains more Magnesium +65.3%
Contains more Copper +108.2%
Contains more Zinc +50%
Contains more Phosphorus +75%
Contains less Sodium -66.7%
Equal in Iron - 2.85
Equal in Potassium - 433

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
5
:
Contains more Vitamin B2 +539.3%
Contains more Vitamin B3 +400.9%
Contains more Vitamin B6 +179.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +188.5%
Contains more Folate +258.3%
Equal in Vitamin B5 - 0.26
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 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin B2 +539.3%
Contains more Vitamin B3 +400.9%
Contains more Vitamin B6 +179.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +188.5%
Contains more Folate +258.3%
Equal in Vitamin B5 - 0.26

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
17
Black turtle bean
Mineral Summary Score
70
Tempeh
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
8%
Tempeh
24%
Black turtle bean
Fats
50%
Tempeh
2%
Black turtle 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 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

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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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.

All nutrients comparison - raw data values

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

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. 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.