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  6. Tempeh vs. Cranberry beans

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 from 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.

Food types used in this article are Tempeh and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs Cranberry beans 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
7
:
2
Cranberry beans
Cranberry beans
Contains more Calcium +122%
Contains more Iron +29.2%
Contains more Magnesium +62%
Contains more Phosphorus +97%
Contains more Copper +142.4%
Contains more Manganese +251.4%
Contains less Sodium -88.9%
Contains more Selenium +∞%
Equal in Potassium - 387
Equal in Zinc - 1.14
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +122%
Contains more Iron +29.2%
Contains more Magnesium +62%
Contains more Phosphorus +97%
Contains more Copper +142.4%
Contains more Manganese +251.4%
Contains less Sodium -88.9%
Contains more Selenium +∞%
Equal in Potassium - 387
Equal in Zinc - 1.14

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
5
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin B2 +418.8%
Contains more Vitamin B3 +412.6%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +165.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +169.2%
Contains more Folate +762.5%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B2 +418.8%
Contains more Vitamin B3 +412.6%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +165.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +169.2%
Contains more Folate +762.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Cranberry beans
Cranberry beans
Contains more Protein +117.2%
Contains more Fats +2247.8%
Contains more Other +48.6%
Contains more Carbs +220.2%
Equal in Water - 64.65
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +117.2%
Contains more Fats +2247.8%
Contains more Other +48.6%
Contains more Carbs +220.2%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +2060.8%
Contains less Saturated Fat -95.3%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +2060.8%
Contains less Saturated 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.
Tempeh Cranberry beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Cranberry beans Opinion
Net carbs 7.64g 15.86g Cranberry beans
Protein 20.29g 9.34g Tempeh
Fats 10.8g 0.46g Tempeh
Carbs 7.64g 24.46g Cranberry beans
Calories 192kcal 136kcal Tempeh
Fiber 8.6g Cranberry beans
Calcium 111mg 50mg Tempeh
Iron 2.7mg 2.09mg Tempeh
Magnesium 81mg 50mg Tempeh
Phosphorus 266mg 135mg Tempeh
Potassium 412mg 387mg Tempeh
Sodium 9mg 1mg Cranberry beans
Zinc 1.14mg 1.14mg
Copper 0.56mg 0.231mg Tempeh
Manganese 1.3mg 0.37mg Tempeh
Selenium 0µg 1.3µg Cranberry beans
Vitamin B1 0.078mg 0.21mg Cranberry beans
Vitamin B2 0.358mg 0.069mg Tempeh
Vitamin B3 2.64mg 0.515mg Tempeh
Vitamin B5 0.278mg 0.24mg Tempeh
Vitamin B6 0.215mg 0.081mg Tempeh
Folate 24µg 207µg Cranberry beans
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.111mg Tempeh
Threonine 0.796mg 0.393mg Tempeh
Isoleucine 0.88mg 0.412mg Tempeh
Leucine 1.43mg 0.746mg Tempeh
Lysine 0.908mg 0.641mg Tempeh
Methionine 0.175mg 0.14mg Tempeh
Phenylalanine 0.893mg 0.505mg Tempeh
Valine 0.92mg 0.489mg Tempeh
Histidine 0.466mg 0.26mg Tempeh
Saturated Fat 2.539g 0.119g Cranberry beans
Monounsaturated Fat 3.205g 0.04g Tempeh
Polyunsaturated fat 4.3g 0.199g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
22%
Cranberry beans
Minerals Daily Need Coverage Score
73%
Tempeh
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 20)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 2.42g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.