Tempeh vs. Cranberry beans — In-Depth Nutrition Comparison
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The main differences between tempeh and cranberry beans
- Tempeh has more manganese, copper, vitamin B2, phosphorus, vitamin B3, vitamin B6, and iron; however, cranberry beans has more folate and vitamin B1.
- Daily need coverage for folate for cranberry beans is 46% higher.
- Cranberry beans has 21 times less saturated fat than tempeh. Tempeh has 2.539g of saturated fat, while cranberry beans has 0.119g.
- Cranberry beans has a higher glycemic index than tempeh.
Food types used in this article are Tempeh and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +62% |
| Contains more CalciumCalcium | +122% |
| Contains more IronIron | +29.2% |
| Contains more CopperCopper | +142.4% |
| Contains more PhosphorusPhosphorus | +97% |
| Contains more ManganeseManganese | +251.4% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin B2Vitamin B2 | +418.8% |
| Contains more Vitamin B3Vitamin B3 | +412.6% |
| Contains more Vitamin B5Vitamin B5 | +15.8% |
| Contains more Vitamin B6Vitamin B6 | +165.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +169.2% |
| Contains more FolateFolate | +762.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
| Contains more ProteinProtein | +117.2% |
| Contains more FatsFats | +2247.8% |
| Contains more OtherOther | +48.6% |
| Contains more CarbsCarbs | +220.2% |
~equal in
Water
~64.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
| Contains more Mono. FatMonounsaturated fat | +7912.5% |
| Contains more Poly. FatPolyunsaturated fat | +2060.8% |
| Contains less Sat. FatSaturated fat | -95.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 24µg | 207µg | 46% |
| Manganese | 1.3mg | 0.37mg | 40% |
| Copper | 0.56mg | 0.231mg | 37% |
| Fiber | 8.6g | 34% | |
| Polyunsaturated fat | 4.3g | 0.199g | 27% |
| Protein | 20.29g | 9.34g | 22% |
| Vitamin B2 | 0.358mg | 0.069mg | 22% |
| Phosphorus | 266mg | 135mg | 19% |
| Fats | 10.8g | 0.46g | 16% |
| Vitamin B3 | 2.64mg | 0.515mg | 13% |
| Saturated fat | 2.539g | 0.119g | 11% |
| Vitamin B1 | 0.078mg | 0.21mg | 11% |
| Vitamin B6 | 0.215mg | 0.081mg | 10% |
| Monounsaturated fat | 3.205g | 0.04g | 8% |
| Iron | 2.7mg | 2.09mg | 8% |
| Magnesium | 81mg | 50mg | 7% |
| Calcium | 111mg | 50mg | 6% |
| Carbs | 7.64g | 24.46g | 6% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calories | 192kcal | 136kcal | 3% |
| Selenium | 0µg | 1.3µg | 2% |
| Vitamin B5 | 0.278mg | 0.24mg | 1% |
| Potassium | 412mg | 387mg | 1% |
| Net carbs | 7.64g | 15.86g | N/A |
| Zinc | 1.14mg | 1.14mg | 0% |
| Sodium | 9mg | 1mg | 0% |
| Tryptophan | 0.194mg | 0.111mg | 0% |
| Threonine | 0.796mg | 0.393mg | 0% |
| Isoleucine | 0.88mg | 0.412mg | 0% |
| Leucine | 1.43mg | 0.746mg | 0% |
| Lysine | 0.908mg | 0.641mg | 0% |
| Methionine | 0.175mg | 0.14mg | 0% |
| Phenylalanine | 0.893mg | 0.505mg | 0% |
| Valine | 0.92mg | 0.489mg | 0% |
| Histidine | 0.466mg | 0.26mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
73%
38%
Comparison summary
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 20)
Which food is cheaper?
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 2.42g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)