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Tempeh vs Cranberry bean - In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Cranberry bean

  • Tempeh has more Manganese, however Cranberry bean is higher in Folate, Vitamin B1, Iron, Potassium, Copper, Selenium, Zinc, Magnesium, and Phosphorus.
  • Cranberry bean covers your daily need of Folate 145% more than Tempeh.

These are the specific foods used in this comparison Tempeh and Beans, cranberry (roman), mature seeds, raw.

Infographic

Tempeh vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +14.4%
Contains more Iron +85.2%
Contains more Magnesium +92.6%
Contains more Phosphorus +39.8%
Contains more Potassium +223.3%
Contains less Sodium -33.3%
Contains more Zinc +218.4%
Contains more Copper +41.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +14.4%
Contains more Iron +85.2%
Contains more Magnesium +92.6%
Contains more Phosphorus +39.8%
Contains more Potassium +223.3%
Contains less Sodium -33.3%
Contains more Zinc +218.4%
Contains more Copper +41.8%

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
3
:
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +857.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B6 +43.7%
Contains more Folate +2416.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +81.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +857.7%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B6 +43.7%
Contains more Folate +2416.7%

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 Cranberry bean
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Cranberry bean Opinion
Net carbs 7.64g 35.35g Cranberry bean
Protein 20.29g 23.03g Cranberry bean
Fats 10.8g 1.23g Tempeh
Carbs 7.64g 60.05g Cranberry bean
Calories 192kcal 335kcal Cranberry bean
Starch g g
Fructose g g
Sugar g g
Fiber g 24.7g Cranberry bean
Calcium 111mg 127mg Cranberry bean
Iron 2.7mg 5mg Cranberry bean
Magnesium 81mg 156mg Cranberry bean
Phosphorus 266mg 372mg Cranberry bean
Potassium 412mg 1332mg Cranberry bean
Sodium 9mg 6mg Cranberry bean
Zinc 1.14mg 3.63mg Cranberry bean
Copper 0.56mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.747mg Cranberry bean
Vitamin B2 0.358mg 0.213mg Tempeh
Vitamin B3 2.64mg 1.455mg Tempeh
Vitamin B5 0.278mg 0.748mg Cranberry bean
Vitamin B6 0.215mg 0.309mg Cranberry bean
Folate 24µg 604µg Cranberry bean
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.273mg Cranberry bean
Threonine 0.796mg 0.969mg Cranberry bean
Isoleucine 0.88mg 1.017mg Cranberry bean
Leucine 1.43mg 1.838mg Cranberry bean
Lysine 0.908mg 1.58mg Cranberry bean
Methionine 0.175mg 0.346mg Cranberry bean
Phenylalanine 0.893mg 1.245mg Cranberry bean
Valine 0.92mg 1.205mg Cranberry bean
Histidine 0.466mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.316g Cranberry bean
Monounsaturated Fat 3.205g 0.106g Tempeh
Polyunsaturated fat 4.3g 0.527g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
69
Cranberry bean
Mineral Summary Score
70
Tempeh
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
8%
Tempeh
60%
Cranberry bean
Fats
50%
Tempeh
6%
Cranberry bean

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 contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 2.223g)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
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

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.