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Tempeh vs Lupin Bean - In-Depth Nutrition Comparison

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Significant differences between Tempeh and Lupin Bean

  • The amount of Folate, Copper, Manganese, Vitamin B1, Zinc, Magnesium, Phosphorus, Iron, Potassium, and Selenium in Lupin Bean is higher than in Tempeh.
  • Lupin Bean covers your daily Folate needs 83% more than Tempeh.

Specific food types used in this comparison are Tempeh and Lupins, mature seeds, raw.

Infographic

Tempeh vs Lupin 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 less Sodium -40%
Contains more Calcium +58.6%
Contains more Iron +61.5%
Contains more Magnesium +144.4%
Contains more Phosphorus +65.4%
Contains more Potassium +145.9%
Contains more Zinc +316.7%
Contains more Copper +82.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains less Sodium -40%
Contains more Calcium +58.6%
Contains more Iron +61.5%
Contains more Magnesium +144.4%
Contains more Phosphorus +65.4%
Contains more Potassium +145.9%
Contains more Zinc +316.7%
Contains more Copper +82.5%

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
3
:
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +720.5%
Contains more Vitamin B5 +169.8%
Contains more Vitamin B6 +66%
Contains more Folate +1379.2%
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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +720.5%
Contains more Vitamin B5 +169.8%
Contains more Vitamin B6 +66%
Contains more Folate +1379.2%

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 Lupin Bean
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Lupin Bean Opinion
Net carbs 7.64g 21.47g Lupin Bean
Protein 20.29g 36.17g Lupin Bean
Fats 10.8g 9.74g Tempeh
Carbs 7.64g 40.37g Lupin Bean
Calories 192kcal 371kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber g 18.9g Lupin Bean
Calcium 111mg 176mg Lupin Bean
Iron 2.7mg 4.36mg Lupin Bean
Magnesium 81mg 198mg Lupin Bean
Phosphorus 266mg 440mg Lupin Bean
Potassium 412mg 1013mg Lupin Bean
Sodium 9mg 15mg Tempeh
Zinc 1.14mg 4.75mg Lupin Bean
Copper 0.56mg 1.022mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.078mg 0.64mg Lupin Bean
Vitamin B2 0.358mg 0.22mg Tempeh
Vitamin B3 2.64mg 2.19mg Tempeh
Vitamin B5 0.278mg 0.75mg Lupin Bean
Vitamin B6 0.215mg 0.357mg Lupin Bean
Folate 24µg 355µg Lupin Bean
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.289mg Lupin Bean
Threonine 0.796mg 1.331mg Lupin Bean
Isoleucine 0.88mg 1.615mg Lupin Bean
Leucine 1.43mg 2.743mg Lupin Bean
Lysine 0.908mg 1.933mg Lupin Bean
Methionine 0.175mg 0.255mg Lupin Bean
Phenylalanine 0.893mg 1.435mg Lupin Bean
Valine 0.92mg 1.51mg Lupin Bean
Histidine 0.466mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 1.156g Lupin Bean
Monounsaturated Fat 3.205g 3.94g Lupin Bean
Polyunsaturated fat 4.3g 2.439g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Lupin 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
55
Lupin Bean
Mineral Summary Score
70
Tempeh
138
Lupin 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
217%
Lupin Bean
Carbohydrates
8%
Tempeh
40%
Lupin Bean
Fats
50%
Tempeh
45%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 6mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.3)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.383g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.