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  6. Tempeh vs. Cranberry bean raw

Tempeh vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Cranberry bean raw

  • Tempeh has more Manganese, however, Cranberry bean raw is higher in Folate, Vitamin B1, Iron, Potassium, Copper, Selenium, Zinc, Magnesium, and Phosphorus.
  • Cranberry bean raw 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 raw 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
1
:
9
Cranberry bean raw
Cranberry bean raw
Contains more Manganese +41.3%
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%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Manganese +41.3%
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%
Contains more Selenium +∞%

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
3
:
5
Cranberry bean raw
Cranberry bean raw
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%
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 bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Fats +778%
Contains more Water +381.4%
Contains more Protein +13.5%
Contains more Carbs +686%
Contains more Other +103.7%
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 bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +778%
Contains more Water +381.4%
Contains more Protein +13.5%
Contains more Carbs +686%
Contains more Other +103.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +2923.6%
Contains more Polyunsaturated fat +715.9%
Contains less Saturated Fat -87.6%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +2923.6%
Contains more Polyunsaturated fat +715.9%
Contains less Saturated Fat -87.6%

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 bean raw
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 raw Opinion
Net carbs 7.64g 35.35g Cranberry bean raw
Protein 20.29g 23.03g Cranberry bean raw
Fats 10.8g 1.23g Tempeh
Carbs 7.64g 60.05g Cranberry bean raw
Calories 192kcal 335kcal Cranberry bean raw
Fiber 24.7g Cranberry bean raw
Calcium 111mg 127mg Cranberry bean raw
Iron 2.7mg 5mg Cranberry bean raw
Magnesium 81mg 156mg Cranberry bean raw
Phosphorus 266mg 372mg Cranberry bean raw
Potassium 412mg 1332mg Cranberry bean raw
Sodium 9mg 6mg Cranberry bean raw
Zinc 1.14mg 3.63mg Cranberry bean raw
Copper 0.56mg 0.794mg Cranberry bean raw
Manganese 1.3mg 0.92mg Tempeh
Selenium 0µg 12.7µg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin B1 0.078mg 0.747mg Cranberry bean raw
Vitamin B2 0.358mg 0.213mg Tempeh
Vitamin B3 2.64mg 1.455mg Tempeh
Vitamin B5 0.278mg 0.748mg Cranberry bean raw
Vitamin B6 0.215mg 0.309mg Cranberry bean raw
Folate 24µg 604µg Cranberry bean raw
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.273mg Cranberry bean raw
Threonine 0.796mg 0.969mg Cranberry bean raw
Isoleucine 0.88mg 1.017mg Cranberry bean raw
Leucine 1.43mg 1.838mg Cranberry bean raw
Lysine 0.908mg 1.58mg Cranberry bean raw
Methionine 0.175mg 0.346mg Cranberry bean raw
Phenylalanine 0.893mg 1.245mg Cranberry bean raw
Valine 0.92mg 1.205mg Cranberry bean raw
Histidine 0.466mg 0.641mg Cranberry bean raw
Saturated Fat 2.539g 0.316g Cranberry bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
73%
Tempeh
117%
Cranberry bean raw

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

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 bean raw - 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.