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Tempeh vs Navy bean - In-Depth Nutrition Comparison

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Significant differences between Tempeh and Navy bean

  • Tempeh has more Manganese, Phosphorus, Copper, Vitamin B2, and Iron, however Navy bean is richer in Folate, Vitamin B1, Vitamin C, and Vitamin B5.
  • Tempeh covers your daily Manganese needs 39% more than Navy bean.
  • Navy bean has 30 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Navy bean has 0.085g.

Specific food types used in this comparison are Tempeh and Beans, navy, mature seeds, sprouted, raw.

Infographic

Tempeh vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +640%
Contains more Iron +39.9%
Contains more Phosphorus +166%
Contains more Potassium +34.2%
Contains less Sodium -30.8%
Contains more Zinc +28.1%
Contains more Copper +57.3%
Contains more Magnesium +24.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +640%
Contains more Iron +39.9%
Contains more Phosphorus +166%
Contains more Potassium +34.2%
Contains less Sodium -30.8%
Contains more Zinc +28.1%
Contains more Copper +57.3%
Contains more Magnesium +24.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
4
:
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +116.4%
Contains more Vitamin B6 +12.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +196.8%
Contains more Folate +450%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B3 +116.4%
Contains more Vitamin B6 +12.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +196.8%
Contains more Folate +450%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Navy bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Navy bean Opinion
Net carbs 7.64g 13.05g Navy bean
Protein 20.29g 6.15g Tempeh
Fats 10.8g 0.7g Tempeh
Carbs 7.64g 13.05g Navy bean
Calories 192kcal 67kcal Tempeh
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 111mg 15mg Tempeh
Iron 2.7mg 1.93mg Tempeh
Magnesium 81mg 101mg Navy bean
Phosphorus 266mg 100mg Tempeh
Potassium 412mg 307mg Tempeh
Sodium 9mg 13mg Tempeh
Zinc 1.14mg 0.89mg Tempeh
Copper 0.56mg 0.356mg Tempeh
Vitamin A 0IU 4IU Navy bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.078mg 0.39mg Navy bean
Vitamin B2 0.358mg 0.215mg Tempeh
Vitamin B3 2.64mg 1.22mg Tempeh
Vitamin B5 0.278mg 0.825mg Navy bean
Vitamin B6 0.215mg 0.191mg Tempeh
Folate 24µg 132µg Navy bean
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.064mg Tempeh
Threonine 0.796mg 0.258mg Tempeh
Isoleucine 0.88mg 0.273mg Tempeh
Leucine 1.43mg 0.442mg Tempeh
Lysine 0.908mg 0.35mg Tempeh
Methionine 0.175mg 0.064mg Tempeh
Phenylalanine 0.893mg 0.31mg Tempeh
Valine 0.92mg 0.316mg Tempeh
Histidine 0.466mg 0.172mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.085g Navy bean
Monounsaturated Fat 3.205g 0.052g Tempeh
Polyunsaturated fat 4.3g 0.407g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
35
Navy bean
Mineral Summary Score
70
Tempeh
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
37%
Navy bean
Carbohydrates
8%
Tempeh
13%
Navy bean
Fats
50%
Tempeh
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 24)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 2.454g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.