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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, protein, vitamin B2, phosphorus, fats, vitamin B3, and magnesium; however, kidney beans have 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 have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
7
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +217.1%
Contains more IronIron +21.6%
Contains more CopperCopper +159.3%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +92.8%
Contains more ManganeseManganese +202.3%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~405mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Contains more Vitamin B2Vitamin B2 +517.2%
Contains more Vitamin B3Vitamin B3 +356.7%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +105.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Kidney beans DV% diff.
Copper 0.56mg 0.216mg 38%
Manganese 1.3mg 0.43mg 38%
Folate 24µg 130µg 27%
Polyunsaturated fat 4.3g 0.278g 27%
Fiber 6.4g 26%
Protein 20.29g 8.67g 23%
Vitamin B2 0.358mg 0.058mg 23%
Phosphorus 266mg 138mg 18%
Fats 10.8g 0.5g 16%
Vitamin B3 2.64mg 0.578mg 13%
Saturated fat 2.539g 0.073g 11%
Magnesium 81mg 42mg 9%
Calcium 111mg 35mg 8%
Monounsaturated fat 3.205g 0.039g 8%
Vitamin B1 0.078mg 0.16mg 7%
Vitamin B6 0.215mg 0.12mg 7%
Vitamin K 8.4µg 7%
Iron 2.7mg 2.22mg 6%
Choline 30.5mg 6%
Carbs 7.64g 22.8g 5%
Calories 192kcal 127kcal 3%
Vitamin B12 0.08µg 0µg 3%
Selenium 0µg 1.1µg 2%
Vitamin C 0mg 1.2mg 1%
Zinc 1.14mg 1mg 1%
Vitamin B5 0.278mg 0.22mg 1%
Protein per 100 calories 11g 6.8g N/A
Calories per 10 g protein 95kcal 146kcal N/A
Weight per 100 calories 52g 79g N/A
Unsaturated / Saturated Fat ratio 3 4.3 N/A
Net carbs 7.64g 16.4g N/A
Potassium 412mg 405mg 0%
Sugar 0.32g N/A
Sodium 9mg 1mg 0%
Vitamin E 0.03mg 0%
Tryptophan 0.194mg 0.104mg 0%
Threonine 0.796mg 0.319mg 0%
Isoleucine 0.88mg 0.41mg 0%
Leucine 1.43mg 0.736mg 0%
Lysine 0.908mg 0.607mg 0%
Methionine 0.175mg 0.113mg 0%
Phenylalanine 0.893mg 0.511mg 0%
Valine 0.92mg 0.5mg 0%
Histidine 0.466mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
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 ProteinProtein +134%
Contains more FatsFats +2060%
Contains more CarbsCarbs +198.4%
Contains more WaterWater +12.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +8117.9%
Contains more Poly. FatPolyunsaturated fat +1446.8%
Contains less Sat. FatSaturated fat -97.1%

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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. 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.