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  6. Tempeh vs. Lupin Bean

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.
Tempeh
Tempeh
7
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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +68.2%
Contains more IronIron +125%
Contains more CopperCopper +142.4%
Contains more PhosphorusPhosphorus +107.8%
Contains more ManganeseManganese +92.3%
Contains more ZincZinc +21.1%
Contains less SodiumSodium -55.6%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin B2Vitamin B2 +575.5%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +2288.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more FolateFolate +145.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Lupin Bean DV% diff.
Copper 0.56mg 0.231mg 37%
Manganese 1.3mg 0.676mg 27%
Polyunsaturated fat 4.3g 0.73g 24%
Vitamin B2 0.358mg 0.053mg 23%
Phosphorus 266mg 128mg 20%
Iron 2.7mg 1.2mg 19%
Vitamin B6 0.215mg 0.009mg 16%
Vitamin B3 2.64mg 0.495mg 13%
Fats 10.8g 2.92g 12%
Fiber 2.8g 11%
Saturated fat 2.539g 0.346g 10%
Folate 24µg 59µg 9%
Protein 20.29g 15.57g 9%
Magnesium 81mg 54mg 6%
Calcium 111mg 51mg 6%
Potassium 412mg 245mg 5%
Monounsaturated fat 3.205g 1.18g 5%
Selenium 0µg 2.6µg 5%
Vitamin B1 0.078mg 0.134mg 5%
Calories 192kcal 119kcal 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.278mg 0.188mg 2%
Zinc 1.14mg 1.38mg 2%
Carbs 7.64g 9.88g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 7.64g 7.08g N/A
Sodium 9mg 4mg 0%
Tryptophan 0.194mg 0.125mg 0%
Threonine 0.796mg 0.573mg 0%
Isoleucine 0.88mg 0.695mg 0%
Leucine 1.43mg 1.181mg 0%
Lysine 0.908mg 0.832mg 0%
Methionine 0.175mg 0.11mg 0%
Phenylalanine 0.893mg 0.618mg 0%
Valine 0.92mg 0.65mg 0%
Histidine 0.466mg 0.443mg 0%

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
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 ProteinProtein +30.3%
Contains more FatsFats +269.9%
Contains more OtherOther +194.5%
Contains more CarbsCarbs +29.3%
Contains more WaterWater +19.2%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +171.6%
Contains more Poly. FatPolyunsaturated fat +489%
Contains less Sat. FatSaturated fat -86.4%

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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. 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.