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Tempeh vs Bran - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Bran?

  • Tempeh is higher in Copper, and Vitamin B3, yet Bran is higher in Manganese, Vitamin B1, Selenium, Phosphorus, Magnesium, Iron, Vitamin B5, and Zinc.
  • Bran's daily need coverage for Manganese is 188% more.
  • Tempeh has 3 times more Vitamin B3 than Bran. While Tempeh has 2.64mg of Vitamin B3, Bran has only 0.934mg.

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

Infographic

Tempeh vs Bran infographic
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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
Tempeh
2
:
6
Bran
Contains more Calcium +91.4%
Contains more Copper +39%
Contains more Iron +100.4%
Contains more Potassium +37.4%
Contains more Magnesium +190.1%
Contains more Zinc +172.8%
Contains more Phosphorus +175.9%
Contains less Sodium -55.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Calcium +91.4%
Contains more Copper +39%
Contains more Iron +100.4%
Contains more Potassium +37.4%
Contains more Magnesium +190.1%
Contains more Zinc +172.8%
Contains more Phosphorus +175.9%
Contains less Sodium -55.6%

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
4
:
5
Bran
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +182.7%
Contains more Vitamin B6 +30.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +437.4%
Contains more Folate +116.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +182.7%
Contains more Vitamin B6 +30.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B5 +437.4%
Contains more Folate +116.7%

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
46
Bran
Mineral Summary Score
70
Tempeh
122
Bran

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
104%
Bran
Carbohydrates
8%
Tempeh
66%
Bran
Fats
50%
Tempeh
32%
Bran

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 41)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.211g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Tempeh Bran Opinion
Calories 192 246 Bran
Protein 20.29 17.3 Tempeh
Fats 10.8 7.03 Tempeh
Vitamin C 0 0
Carbs 7.64 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.41 Bran
Calcium 111 58 Tempeh
Potassium 412 566 Bran
Magnesium 81 235 Bran
Sugar 1.45 Tempeh
Fiber 15.4 Bran
Copper 0.56 0.403 Tempeh
Zinc 1.14 3.11 Bran
Starch
Phosphorus 266 734 Bran
Sodium 9 4 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.078 1.17 Bran
Vitamin B2 0.358 0.22 Tempeh
Vitamin B3 2.64 0.934 Tempeh
Vitamin B5 0.278 1.494 Bran
Vitamin B6 0.215 0.165 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 3.2 Bran
Folate 24 52 Bran
Trans Fat 0 Bran
Saturated Fat 2.539 1.328 Bran
Monounsaturated Fat 3.205 2.376 Tempeh
Polyunsaturated fat 4.3 2.766 Tempeh
Tryptophan 0.194 0.335 Bran
Threonine 0.796 0.502 Tempeh
Isoleucine 0.88 0.668 Tempeh
Leucine 1.43 1.374 Tempeh
Lysine 0.908 0.76 Tempeh
Methionine 0.175 0.335 Bran
Phenylalanine 0.893 0.908 Bran
Valine 0.92 0.964 Bran
Histidine 0.466 0.41 Tempeh
Fructose

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. Bran - 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.