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  6. Tempeh vs. Navy beans

Tempeh vs. Navy beans — In-Depth Nutrition Comparison

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Important differences between tempeh and navy beans

  • Tempeh has more copper, manganese, vitamin B2, phosphorus, vitamin B3, magnesium, and vitamin B6; however, navy beans have more folate and vitamin B1.
  • Tempeh's daily need coverage for copper is 39% more.
  • Tempeh has 26 times more saturated fat than navy beans. Tempeh has 2.539g of saturated fat, while navy beans have 0.098g.
  • Navy beans have a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Navy 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
6
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +52.8%
Contains more CalciumCalcium +60.9%
Contains more IronIron +14.4%
Contains more CopperCopper +166.7%
Contains more PhosphorusPhosphorus +84.7%
Contains more ManganeseManganese +146.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~389mg
~equal in Zinc ~1.03mg

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
4
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin B2Vitamin B2 +442.4%
Contains more Vitamin B3Vitamin B3 +306.8%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more FolateFolate +483.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.266mg

All nutrients comparison - raw data values

Nutrient Tempeh Navy beans DV% diff.
Fiber 10.5g 42%
Copper 0.56mg 0.21mg 39%
Manganese 1.3mg 0.527mg 34%
Folate 24µg 140µg 29%
Polyunsaturated fat 4.3g 0.49g 25%
Protein 20.29g 8.23g 24%
Vitamin B2 0.358mg 0.066mg 22%
Phosphorus 266mg 144mg 17%
Fats 10.8g 0.62g 16%
Vitamin B1 0.078mg 0.237mg 13%
Vitamin B3 2.64mg 0.649mg 12%
Saturated fat 2.539g 0.098g 11%
Choline 44.7mg 8%
Monounsaturated fat 3.205g 0.142g 8%
Magnesium 81mg 53mg 7%
Carbs 7.64g 26.05g 6%
Starch 15.4g 6%
Vitamin B6 0.215mg 0.138mg 6%
Selenium 0µg 2.9µg 5%
Calcium 111mg 69mg 4%
Iron 2.7mg 2.36mg 4%
Vitamin B12 0.08µg 0µg 3%
Calories 192kcal 140kcal 3%
Vitamin K 0.6µg 1%
Zinc 1.14mg 1.03mg 1%
Potassium 412mg 389mg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 7.64g 15.55g N/A
Sugar 0.37g N/A
Sodium 9mg 0mg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.278mg 0.266mg 0%
Tryptophan 0.194mg 0.1mg 0%
Threonine 0.796mg 0.289mg 0%
Isoleucine 0.88mg 0.387mg 0%
Leucine 1.43mg 0.7mg 0%
Lysine 0.908mg 0.52mg 0%
Methionine 0.175mg 0.111mg 0%
Phenylalanine 0.893mg 0.471mg 0%
Valine 0.92mg 0.504mg 0%
Histidine 0.466mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +146.5%
Contains more FatsFats +1641.9%
Contains more OtherOther +25.6%
Contains more CarbsCarbs +241%
~equal in Water ~63.81g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +2157%
Contains more Poly. FatPolyunsaturated fat +777.6%
Contains less Sat. FatSaturated fat -96.1%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.