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  6. Tempeh vs. Bran raw

Tempeh vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between tempeh and bran raw?

  • Tempeh is higher in copper and vitamin B3, yet bran raw is higher in manganese, vitamin B1, selenium, phosphorus, magnesium, iron, vitamin B5, and zinc.
  • Bran raw's daily need coverage for manganese is 188% more.
  • Tempeh has 3 times more vitamin B3 than bran raw. While tempeh has 2.64mg of vitamin B3, bran raw has only 0.934mg.
  • The glycemic index of tempeh is lower.

We used Tempeh and Oat bran, raw types in this article.

Infographic

Tempeh vs Bran 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
2
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +91.4%
Contains more CopperCopper +39%
Contains more MagnesiumMagnesium +190.1%
Contains more PotassiumPotassium +37.4%
Contains more IronIron +100.4%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +175.9%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +333.1%
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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +182.7%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B5Vitamin B5 +437.4%
Contains more FolateFolate +116.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Bran raw DV% diff.
Manganese 1.3mg 5.63mg 188%
Vitamin B1 0.078mg 1.17mg 91%
Selenium 0µg 45.2µg 82%
Phosphorus 266mg 734mg 67%
Fiber 15.4g 62%
Magnesium 81mg 235mg 37%
Iron 2.7mg 5.41mg 34%
Vitamin B5 0.278mg 1.494mg 24%
Carbs 7.64g 66.22g 20%
Zinc 1.14mg 3.11mg 18%
Copper 0.56mg 0.403mg 17%
Vitamin B2 0.358mg 0.22mg 11%
Vitamin B3 2.64mg 0.934mg 11%
Polyunsaturated fat 4.3g 2.766g 10%
Vitamin E 1.01mg 7%
Folate 24µg 52µg 7%
Protein 20.29g 17.3g 6%
Fats 10.8g 7.03g 6%
Choline 32.2mg 6%
Saturated fat 2.539g 1.328g 6%
Calcium 111mg 58mg 5%
Potassium 412mg 566mg 5%
Vitamin B6 0.215mg 0.165mg 4%
Calories 192kcal 246kcal 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 3.2µg 3%
Monounsaturated fat 3.205g 2.376g 2%
Protein per 100 calories 11g 7g N/A
Calories per 10 g protein 95kcal 142kcal N/A
Weight per 100 calories 52g 41g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
Net carbs 7.64g 50.82g N/A
Sugar 1.45g N/A
Sodium 9mg 4mg 0%
Tryptophan 0.194mg 0.335mg 0%
Threonine 0.796mg 0.502mg 0%
Isoleucine 0.88mg 0.668mg 0%
Leucine 1.43mg 1.374mg 0%
Lysine 0.908mg 0.76mg 0%
Methionine 0.175mg 0.335mg 0%
Phenylalanine 0.893mg 0.908mg 0%
Valine 0.92mg 0.964mg 0%
Histidine 0.466mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +53.6%
Contains more WaterWater +810.7%
Contains more CarbsCarbs +766.8%
Contains more OtherOther +79%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +34.9%
Contains more Poly. FatPolyunsaturated fat +55.5%
Contains less Sat. FatSaturated fat -47.7%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.