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  6. Tempeh vs. White beans

Tempeh vs. White beans — In-Depth Nutrition Comparison

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The main differences between tempeh and white beans

  • Tempeh has more copper, manganese, protein, vitamin B2, phosphorus, fats, and vitamin B3; however, white beans has more folate and iron.
  • Daily need coverage for copper for tempeh is 30% higher.
  • White beans has 31 times less fats than tempeh. Tempeh has 10.8g of fats, while white beans has 0.35g.
  • White beans is lower in saturated fat.

Food types used in this article are Tempeh and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs White beans infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
5
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +23.3%
Contains more CopperCopper +95.1%
Contains more PhosphorusPhosphorus +135.4%
Contains more ManganeseManganese +104.4%
Contains more PotassiumPotassium +36.2%
Contains more IronIron +37%
Contains more ZincZinc +21.1%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
5
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% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Contains more Vitamin B2Vitamin B2 +678.3%
Contains more Vitamin B3Vitamin B3 +1785.7%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh White beans DV% diff.
Copper 0.56mg 0.287mg 30%
Manganese 1.3mg 0.636mg 29%
Polyunsaturated fat 4.3g 0.152g 28%
Fiber 6.3g 25%
Vitamin B2 0.358mg 0.046mg 24%
Phosphorus 266mg 113mg 22%
Protein 20.29g 9.73g 21%
Fats 10.8g 0.35g 16%
Vitamin B3 2.64mg 0.14mg 16%
Folate 24µg 81µg 14%
Iron 2.7mg 3.7mg 13%
Saturated fat 2.539g 0.091g 11%
Vitamin B6 0.215mg 0.093mg 9%
Monounsaturated fat 3.205g 0.031g 8%
Carbs 7.64g 25.09g 6%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Magnesium 81mg 63mg 4%
Potassium 412mg 561mg 4%
Calories 192kcal 139kcal 3%
Vitamin B1 0.078mg 0.118mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 3.5µg 3%
Calcium 111mg 90mg 2%
Zinc 1.14mg 1.38mg 2%
Selenium 0µg 1.3µg 2%
Vitamin B5 0.278mg 0.229mg 1%
Protein per 100 calories 11g 7g N/A
Calories per 10 g protein 95kcal 143kcal N/A
Weight per 100 calories 52g 72g N/A
Unsaturated / Saturated Fat ratio 3 2 N/A
Net carbs 7.64g 18.79g N/A
Sugar 0.34g N/A
Sodium 9mg 6mg 0%
Tryptophan 0.194mg 0.115mg 0%
Threonine 0.796mg 0.409mg 0%
Isoleucine 0.88mg 0.429mg 0%
Leucine 1.43mg 0.776mg 0%
Lysine 0.908mg 0.668mg 0%
Methionine 0.175mg 0.146mg 0%
Phenylalanine 0.893mg 0.526mg 0%
Valine 0.92mg 0.509mg 0%
Histidine 0.466mg 0.271mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +108.5%
Contains more FatsFats +2985.7%
Contains more CarbsCarbs +228.4%
~equal in Water ~63.08g

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +10238.7%
Contains more Poly. FatPolyunsaturated fat +2728.9%
Contains less Sat. FatSaturated fat -96.4%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.