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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, Vitamin B2, Phosphorus, Vitamin B3, and Vitamin B6, however, White beans has more Folate, and Iron.
  • Daily need coverage for Copper from Tempeh is 30% higher.
  • White beans has 28 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while White beans has 0.091g.

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

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
5
:
5
White beans
White beans
Contains more Calcium +23.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +135.4%
Contains more Copper +95.1%
Contains more Manganese +104.4%
Contains more Iron +37%
Contains more Potassium +36.2%
Contains less Sodium -33.3%
Contains more Zinc +21.1%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Calcium +23.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +135.4%
Contains more Copper +95.1%
Contains more Manganese +104.4%
Contains more Iron +37%
Contains more Potassium +36.2%
Contains less Sodium -33.3%
Contains more Zinc +21.1%
Contains more Selenium +∞%

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
:
4
White beans
White beans
Contains more Vitamin B2 +678.3%
Contains more Vitamin B3 +1785.7%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +51.3%
Contains more Folate +237.5%
Tempeh
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin B2 +678.3%
Contains more Vitamin B3 +1785.7%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +51.3%
Contains more Folate +237.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
:
3
White beans
White beans
Contains more Protein +108.5%
Contains more Fats +2985.7%
Contains more Carbs +228.4%
Equal in Water - 63.08
Equal in Other - 1.75
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
White beans
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 Protein +108.5%
Contains more Fats +2985.7%
Contains more Carbs +228.4%
Equal in Water - 63.08
Equal in Other - 1.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +10238.7%
Contains more Polyunsaturated fat +2728.9%
Contains less Saturated Fat -96.4%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +10238.7%
Contains more Polyunsaturated fat +2728.9%
Contains less Saturated Fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh White beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 White beans Opinion
Net carbs 7.64g 18.79g White beans
Protein 20.29g 9.73g Tempeh
Fats 10.8g 0.35g Tempeh
Carbs 7.64g 25.09g White beans
Calories 192kcal 139kcal Tempeh
Sugar 0.34g Tempeh
Fiber 6.3g White beans
Calcium 111mg 90mg Tempeh
Iron 2.7mg 3.7mg White beans
Magnesium 81mg 63mg Tempeh
Phosphorus 266mg 113mg Tempeh
Potassium 412mg 561mg White beans
Sodium 9mg 6mg White beans
Zinc 1.14mg 1.38mg White beans
Copper 0.56mg 0.287mg Tempeh
Manganese 1.3mg 0.636mg Tempeh
Selenium 0µg 1.3µg White beans
Vitamin E 0.94mg White beans
Vitamin B1 0.078mg 0.118mg White beans
Vitamin B2 0.358mg 0.046mg Tempeh
Vitamin B3 2.64mg 0.14mg Tempeh
Vitamin B5 0.278mg 0.229mg Tempeh
Vitamin B6 0.215mg 0.093mg Tempeh
Folate 24µg 81µg White beans
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 3.5µg White beans
Tryptophan 0.194mg 0.115mg Tempeh
Threonine 0.796mg 0.409mg Tempeh
Isoleucine 0.88mg 0.429mg Tempeh
Leucine 1.43mg 0.776mg Tempeh
Lysine 0.908mg 0.668mg Tempeh
Methionine 0.175mg 0.146mg Tempeh
Phenylalanine 0.893mg 0.526mg Tempeh
Valine 0.92mg 0.509mg Tempeh
Histidine 0.466mg 0.271mg Tempeh
Saturated Fat 2.539g 0.091g White beans
Monounsaturated Fat 3.205g 0.031g Tempeh
Polyunsaturated fat 4.3g 0.152g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Tempeh
14%
White beans
Minerals Daily Need Coverage Score
73%
Tempeh
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 2.448g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.34g)
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

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.