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

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 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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%

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

All nutrients comparison - raw data values

Nutrient Tempeh Bran Opinion
Net carbs 7.64g 50.82g Bran
Protein 20.29g 17.3g Tempeh
Fats 10.8g 7.03g Tempeh
Carbs 7.64g 66.22g Bran
Calories 192kcal 246kcal Bran
Starch g g
Fructose g g
Sugar g 1.45g Tempeh
Fiber g 15.4g Bran
Calcium 111mg 58mg Tempeh
Iron 2.7mg 5.41mg Bran
Magnesium 81mg 235mg Bran
Phosphorus 266mg 734mg Bran
Potassium 412mg 566mg Bran
Sodium 9mg 4mg Bran
Zinc 1.14mg 3.11mg Bran
Copper 0.56mg 0.403mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 1.17mg Bran
Vitamin B2 0.358mg 0.22mg Tempeh
Vitamin B3 2.64mg 0.934mg Tempeh
Vitamin B5 0.278mg 1.494mg Bran
Vitamin B6 0.215mg 0.165mg Tempeh
Folate 24µg 52µg Bran
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 3.2µg Bran
Tryptophan 0.194mg 0.335mg Bran
Threonine 0.796mg 0.502mg Tempeh
Isoleucine 0.88mg 0.668mg Tempeh
Leucine 1.43mg 1.374mg Tempeh
Lysine 0.908mg 0.76mg Tempeh
Methionine 0.175mg 0.335mg Bran
Phenylalanine 0.893mg 0.908mg Bran
Valine 0.92mg 0.964mg Bran
Histidine 0.466mg 0.41mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 2.539g 1.328g Bran
Monounsaturated Fat 3.205g 2.376g Tempeh
Polyunsaturated fat 4.3g 2.766g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bran
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
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

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.

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.