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  6. Tempeh vs. Broad bean raw

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

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What are the differences between tempeh and broad bean raw?

  • Tempeh is higher in manganese, phosphorus, copper, iron, magnesium, vitamin B6, and calcium, yet broad bean raw is higher in folate and vitamin A.
  • Broad bean raw's daily need coverage for folate is 31% more.
  • Tempeh has 22 times more saturated fat than broad bean raw. While tempeh has 2.539g of saturated fat, broad bean raw has only 0.118g.
  • The glycemic index of tempeh is lower.

We used Tempeh and Beans, fava, in pod, raw types in this article.

Infographic

Tempeh vs Broad 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
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +74.2%
Contains more CopperCopper +39.3%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +96.7%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more FolateFolate +516.7%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Broad bean raw DV% diff.
Vitamin K 40.9µg 34%
Folate 24µg 148µg 31%
Fiber 7.5g 30%
Manganese 1.3mg 0.661mg 28%
Polyunsaturated fat 4.3g 0.342g 26%
Protein 20.29g 7.92g 25%
Phosphorus 266mg 129mg 20%
Copper 0.56mg 0.402mg 18%
Fats 10.8g 0.73g 15%
Iron 2.7mg 1.55mg 14%
Saturated fat 2.539g 0.118g 11%
Magnesium 81mg 33mg 11%
Vitamin B6 0.215mg 0.104mg 9%
Vitamin E 1.16mg 8%
Monounsaturated fat 3.205g 0.104g 8%
Calcium 111mg 37mg 7%
Vitamin B2 0.358mg 0.29mg 5%
Calories 192kcal 88kcal 5%
Vitamin B1 0.078mg 0.133mg 5%
Vitamin C 0mg 3.7mg 4%
Vitamin B12 0.08µg 0µg 3%
Carbs 7.64g 17.63g 3%
Vitamin A 0µg 17µg 2%
Vitamin B3 2.64mg 2.249mg 2%
Potassium 412mg 332mg 2%
Selenium 0µg 0.8µg 1%
Sodium 9mg 25mg 1%
Vitamin B5 0.278mg 0.225mg 1%
Zinc 1.14mg 1mg 1%
Net carbs 7.64g 10.13g N/A
Sugar 9.21g N/A
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +156.2%
Contains more FatsFats +1379.5%
Contains more OtherOther +44.6%
Contains more CarbsCarbs +130.8%
Contains more WaterWater +21.7%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2981.7%
Contains more Poly. FatPolyunsaturated fat +1157.3%
Contains less Sat. FatSaturated fat -95.4%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.