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  6. Tempeh vs. Green bean raw

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

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What are the main differences between tempeh and green bean raw?

  • Tempeh is richer in copper, manganese, phosphorus, iron, vitamin B2, magnesium, and vitamin B3, yet green bean raw is richer in vitamin A and vitamin C.
  • Tempeh's daily need coverage for copper is 55% higher.
  • Tempeh has 51 times more saturated fat than green bean raw. Tempeh has 2.539g of saturated fat, while green bean raw has 0.05g.

We used Tempeh and Beans, snap, green, raw types in this comparison.

Infographic

Tempeh vs Green 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
8
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +95.3%
Contains more IronIron +162.1%
Contains more CopperCopper +711.6%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +501.9%
Contains less SodiumSodium -33.3%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B2Vitamin B2 +244.2%
Contains more Vitamin B3Vitamin B3 +259.7%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg

All nutrients comparison - raw data values

Nutrient Tempeh Green bean raw DV% diff.
Copper 0.56mg 0.069mg 55%
Manganese 1.3mg 0.216mg 47%
Protein 20.29g 1.83g 37%
Vitamin K 43µg 36%
Phosphorus 266mg 38mg 33%
Polyunsaturated fat 4.3g 0.113g 28%
Iron 2.7mg 1.03mg 21%
Vitamin B2 0.358mg 0.104mg 20%
Fats 10.8g 0.22g 16%
Vitamin C 0mg 12.2mg 14%
Magnesium 81mg 25mg 13%
Vitamin B3 2.64mg 0.734mg 12%
Saturated fat 2.539g 0.05g 11%
Fiber 2.7g 11%
Calories 192kcal 31kcal 8%
Monounsaturated fat 3.205g 0.01g 8%
Zinc 1.14mg 0.24mg 8%
Calcium 111mg 37mg 7%
Vitamin B6 0.215mg 0.141mg 6%
Potassium 412mg 211mg 6%
Vitamin A 0µg 35µg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Vitamin B12 0.08µg 0µg 3%
Folate 24µg 33µg 2%
Fructose 1.39g 2%
Vitamin B5 0.278mg 0.225mg 1%
Selenium 0µg 0.6µg 1%
Carbs 7.64g 6.97g 0%
Net carbs 7.64g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 9mg 6mg 0%
Vitamin B1 0.078mg 0.082mg 0%
Tryptophan 0.194mg 0.019mg 0%
Threonine 0.796mg 0.079mg 0%
Isoleucine 0.88mg 0.066mg 0%
Leucine 1.43mg 0.112mg 0%
Lysine 0.908mg 0.088mg 0%
Methionine 0.175mg 0.022mg 0%
Phenylalanine 0.893mg 0.067mg 0%
Valine 0.92mg 0.09mg 0%
Histidine 0.466mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1008.7%
Contains more FatsFats +4809.1%
Contains more OtherOther +145.5%
Contains more WaterWater +51.4%
~equal in Carbs ~6.97g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +31950%
Contains more Poly. FatPolyunsaturated fat +3705.3%
Contains less Sat. FatSaturated fat -98%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.