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  6. Tempeh vs. Kidney beans

Tempeh vs. Kidney beans — In-Depth Nutrition Comparison

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Important differences between Tempeh and Kidney beans

  • Tempeh has more Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B3, Magnesium, Calcium, and Vitamin B6, however, Kidney beans has more Folate.
  • Tempeh's daily need coverage for Copper is 38% more.
  • Tempeh has 35 times more Saturated Fat than Kidney beans. Tempeh has 2.539g of Saturated Fat, while Kidney beans has 0.073g.

The food varieties used in the comparison are Tempeh and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs Kidney 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
8
:
2
Kidney beans
Kidney beans
Contains more Calcium +217.1%
Contains more Iron +21.6%
Contains more Magnesium +92.9%
Contains more Phosphorus +92.8%
Contains more Zinc +14%
Contains more Copper +159.3%
Contains more Manganese +202.3%
Contains less Sodium -88.9%
Contains more Selenium +∞%
Equal in Potassium - 405
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +217.1%
Contains more Iron +21.6%
Contains more Magnesium +92.9%
Contains more Phosphorus +92.8%
Contains more Zinc +14%
Contains more Copper +159.3%
Contains more Manganese +202.3%
Contains less Sodium -88.9%
Contains more Selenium +∞%
Equal in Potassium - 405

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
:
5
Kidney beans
Kidney beans
Contains more Vitamin B2 +517.2%
Contains more Vitamin B3 +356.7%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +79.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Folate +441.7%
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin B2 +517.2%
Contains more Vitamin B3 +356.7%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +79.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.1%
Contains more Folate +441.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Kidney beans
Kidney beans
Contains more Protein +134%
Contains more Fats +2060%
Contains more Other +48.6%
Contains more Carbs +198.4%
Contains more Water +12.2%
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +134%
Contains more Fats +2060%
Contains more Other +48.6%
Contains more Carbs +198.4%
Contains more Water +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +8117.9%
Contains more Polyunsaturated fat +1446.8%
Contains less Saturated Fat -97.1%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +8117.9%
Contains more Polyunsaturated fat +1446.8%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Kidney beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Kidney beans Opinion
Net carbs 7.64g 16.4g Kidney beans
Protein 20.29g 8.67g Tempeh
Fats 10.8g 0.5g Tempeh
Carbs 7.64g 22.8g Kidney beans
Calories 192kcal 127kcal Tempeh
Sugar 0.32g Tempeh
Fiber 6.4g Kidney beans
Calcium 111mg 35mg Tempeh
Iron 2.7mg 2.22mg Tempeh
Magnesium 81mg 42mg Tempeh
Phosphorus 266mg 138mg Tempeh
Potassium 412mg 405mg Tempeh
Sodium 9mg 1mg Kidney beans
Zinc 1.14mg 1mg Tempeh
Copper 0.56mg 0.216mg Tempeh
Manganese 1.3mg 0.43mg Tempeh
Selenium 0µg 1.1µg Kidney beans
Vitamin E 0.03mg Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.078mg 0.16mg Kidney beans
Vitamin B2 0.358mg 0.058mg Tempeh
Vitamin B3 2.64mg 0.578mg Tempeh
Vitamin B5 0.278mg 0.22mg Tempeh
Vitamin B6 0.215mg 0.12mg Tempeh
Folate 24µg 130µg Kidney beans
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 8.4µg Kidney beans
Tryptophan 0.194mg 0.104mg Tempeh
Threonine 0.796mg 0.319mg Tempeh
Isoleucine 0.88mg 0.41mg Tempeh
Leucine 1.43mg 0.736mg Tempeh
Lysine 0.908mg 0.607mg Tempeh
Methionine 0.175mg 0.113mg Tempeh
Phenylalanine 0.893mg 0.511mg Tempeh
Valine 0.92mg 0.5mg Tempeh
Histidine 0.466mg 0.238mg Tempeh
Saturated Fat 2.539g 0.073g Kidney beans
Monounsaturated Fat 3.205g 0.039g Tempeh
Polyunsaturated fat 4.3g 0.278g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
Minerals Daily Need Coverage Score
73%
Tempeh
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 7)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 2.466g)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.