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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 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.

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
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 +∞%
~equal in Potassium ~387mg
~equal in Zinc ~1.14mg

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
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Cranberry beans 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%

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
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 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
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 0.119 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%

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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. 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.