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Tempeh vs. Lupin Bean — In-Depth Nutrition Comparison

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Differences between Tempeh and Lupin Bean

  • Tempeh has more Copper, Manganese, Vitamin B2, Phosphorus, Iron, Vitamin B6, Vitamin B3, and Magnesium, while Lupin Bean has more Folate.
  • Tempeh's daily need coverage for Copper is 37% higher.
  • Lupin Bean contains 24 times less Vitamin B6 than Tempeh. Tempeh contains 0.215mg of Vitamin B6, while Lupin Bean contains 0.009mg.
  • The amount of Saturated Fat in Lupin Bean is lower.

The food types used in this comparison are Tempeh and Lupins, mature seeds, cooked, boiled, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +117.6%
Contains more Iron +125%
Contains more Magnesium +50%
Contains more Phosphorus +107.8%
Contains more Potassium +68.2%
Contains more Copper +142.4%
Contains more Manganese +92.3%
Contains less Sodium -55.6%
Contains more Zinc +21.1%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +117.6%
Contains more Iron +125%
Contains more Magnesium +50%
Contains more Phosphorus +107.8%
Contains more Potassium +68.2%
Contains more Copper +142.4%
Contains more Manganese +92.3%
Contains less Sodium -55.6%
Contains more Zinc +21.1%
Contains more Selenium +∞%

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
5
:
Contains more Vitamin B2 +575.5%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +2288.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.8%
Contains more Folate +145.8%
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% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B2 +575.5%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +47.9%
Contains more Vitamin B6 +2288.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71.8%
Contains more Folate +145.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.3%
Contains more Fats +269.9%
Contains more Other +194.5%
Contains more Carbs +29.3%
Contains more Water +19.2%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +30.3%
Contains more Fats +269.9%
Contains more Other +194.5%
Contains more Carbs +29.3%
Contains more Water +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +171.6%
Contains more Polyunsaturated fat +489%
Contains less Saturated Fat -86.4%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +171.6%
Contains more Polyunsaturated fat +489%
Contains less Saturated Fat -86.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Lupin Bean
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 7.08g Tempeh
Protein 20.29g 15.57g Tempeh
Fats 10.8g 2.92g Tempeh
Carbs 7.64g 9.88g Lupin Bean
Calories 192kcal 119kcal Tempeh
Fiber 2.8g Lupin Bean
Calcium 111mg 51mg Tempeh
Iron 2.7mg 1.2mg Tempeh
Magnesium 81mg 54mg Tempeh
Phosphorus 266mg 128mg Tempeh
Potassium 412mg 245mg Tempeh
Sodium 9mg 4mg Lupin Bean
Zinc 1.14mg 1.38mg Lupin Bean
Copper 0.56mg 0.231mg Tempeh
Manganese 1.3mg 0.676mg Tempeh
Selenium 0µg 2.6µg Lupin Bean
Vitamin A 0IU 7IU Lupin Bean
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.078mg 0.134mg Lupin Bean
Vitamin B2 0.358mg 0.053mg Tempeh
Vitamin B3 2.64mg 0.495mg Tempeh
Vitamin B5 0.278mg 0.188mg Tempeh
Vitamin B6 0.215mg 0.009mg Tempeh
Folate 24µg 59µg Lupin Bean
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.125mg Tempeh
Threonine 0.796mg 0.573mg Tempeh
Isoleucine 0.88mg 0.695mg Tempeh
Leucine 1.43mg 1.181mg Tempeh
Lysine 0.908mg 0.832mg Tempeh
Methionine 0.175mg 0.11mg Tempeh
Phenylalanine 0.893mg 0.618mg Tempeh
Valine 0.92mg 0.65mg Tempeh
Histidine 0.466mg 0.443mg Tempeh
Saturated Fat 2.539g 0.346g Lupin Bean
Monounsaturated Fat 3.205g 1.18g Tempeh
Polyunsaturated fat 4.3g 0.73g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Tempeh
10%
Lupin Bean
Minerals Daily Need Coverage Score
73%
Tempeh
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.193g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
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

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.