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  6. Tempeh vs. Broad beans

Tempeh vs. Broad beans — In-Depth Nutrition Comparison

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Summary of differences between tempeh and broad beans

  • Tempeh has more copper, manganese, phosphorus, vitamin B2, iron, vitamin B6, magnesium, and calcium; however, broad beans are higher in vitamin C.
  • Tempeh covers your daily need for copper, 56% more than broad beans.
  • Tempeh has 18 times more saturated fat than broad beans. While tempeh has 2.539g of saturated fat, broad beans have only 0.142g.
  • The glycemic index of broad beans is higher.

These are the specific foods used in this comparison Tempeh and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Tempeh vs Broad 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
9
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +161.3%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +113.5%
Contains more IronIron +80%
Contains more CopperCopper +833.3%
Contains more ZincZinc +142.6%
Contains more PhosphorusPhosphorus +264.4%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +398.1%
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.
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin B3Vitamin B3 +120%
Contains more Vitamin B5Vitamin B5 +321.2%
Contains more Vitamin B6Vitamin B6 +641.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more FolateFolate +141.7%
~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 Broad beans DV% diff.
Copper 0.56mg 0.06mg 56%
Manganese 1.3mg 0.261mg 45%
Protein 20.29g 4.8g 31%
Phosphorus 266mg 73mg 28%
Polyunsaturated fat 4.3g 0.303g 27%
Vitamin C 0mg 19.8mg 22%
Vitamin B2 0.358mg 0.09mg 21%
Fats 10.8g 0.5g 16%
Iron 2.7mg 1.5mg 15%
Vitamin B6 0.215mg 0.029mg 14%
Fiber 3.6g 14%
Magnesium 81mg 31mg 12%
Saturated fat 2.539g 0.142g 11%
Vitamin B3 2.64mg 1.2mg 9%
Folate 24µg 58µg 9%
Calcium 111mg 18mg 9%
Monounsaturated fat 3.205g 0.02g 8%
Calories 192kcal 62kcal 7%
Zinc 1.14mg 0.47mg 6%
Potassium 412mg 193mg 6%
Vitamin B1 0.078mg 0.128mg 4%
Vitamin B5 0.278mg 0.066mg 4%
Vitamin B12 0.08µg 0µg 3%
Selenium 0µg 1µg 2%
Vitamin A 0µg 14µg 2%
Sodium 9mg 41mg 1%
Carbs 7.64g 10.1g 1%
Net carbs 7.64g 6.5g N/A
Tryptophan 0.194mg 0.048mg 0%
Threonine 0.796mg 0.178mg 0%
Isoleucine 0.88mg 0.215mg 0%
Leucine 1.43mg 0.37mg 0%
Lysine 0.908mg 0.313mg 0%
Methionine 0.175mg 0.037mg 0%
Phenylalanine 0.893mg 0.195mg 0%
Valine 0.92mg 0.235mg 0%
Histidine 0.466mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +322.7%
Contains more FatsFats +2060%
Contains more OtherOther +80%
Contains more CarbsCarbs +32.2%
Contains more WaterWater +40.3%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +15925%
Contains more Poly. FatPolyunsaturated fat +1319.1%
Contains less Sat. FatSaturated fat -94.4%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.