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  6. Tempeh vs. Winged beans

Tempeh vs. Winged beans — In-Depth Nutrition Comparison

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Significant differences between Tempeh and Winged beans

  • Tempeh has more Vitamin B2, Phosphorus, Vitamin B6, Vitamin B3, and Magnesium, however, Winged beans is richer in Copper, Iron, Vitamin B1, and Selenium.
  • Winged beans covers your daily Copper needs 24% more than Tempeh.
  • Winged beans has 5 times less Vitamin B6 than Tempeh. Tempeh has 0.215mg of Vitamin B6, while Winged beans has 0.047mg.
  • Winged beans contains less Saturated Fat.

Specific food types used in this comparison are Tempeh and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs Winged 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
Winged beans
Winged beans
Contains more Magnesium +50%
Contains more Phosphorus +73.9%
Contains more Potassium +47.1%
Contains less Sodium -30.8%
Contains more Calcium +27.9%
Contains more Iron +60.4%
Contains more Zinc +26.3%
Contains more Copper +38%
Contains more Selenium +∞%
Equal in Manganese - 1.199
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Magnesium +50%
Contains more Phosphorus +73.9%
Contains more Potassium +47.1%
Contains less Sodium -30.8%
Contains more Calcium +27.9%
Contains more Iron +60.4%
Contains more Zinc +26.3%
Contains more Copper +38%
Contains more Selenium +∞%
Equal in Manganese - 1.199

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
6
:
1
Winged beans
Winged beans
Contains more Vitamin B2 +177.5%
Contains more Vitamin B3 +218.1%
Contains more Vitamin B5 +78.2%
Contains more Vitamin B6 +357.4%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +278.2%
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%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B2 +177.5%
Contains more Vitamin B3 +218.1%
Contains more Vitamin B5 +78.2%
Contains more Vitamin B6 +357.4%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +278.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Winged beans
Winged beans
Contains more Protein +91.1%
Contains more Fats +84.9%
Contains more Other +14.9%
Contains more Carbs +95.5%
Contains more Water +12.6%
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
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Protein +91.1%
Contains more Fats +84.9%
Contains more Other +14.9%
Contains more Carbs +95.5%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Winged beans
Winged beans
Contains more Monounsaturated Fat +48.9%
Contains more Polyunsaturated fat +177.2%
Contains less Saturated Fat -67.5%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains more Monounsaturated Fat +48.9%
Contains more Polyunsaturated fat +177.2%
Contains less Saturated Fat -67.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Winged beans
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tempeh Winged beans Opinion
Net carbs 7.64g 14.94g Winged beans
Protein 20.29g 10.62g Tempeh
Fats 10.8g 5.84g Tempeh
Carbs 7.64g 14.94g Winged beans
Calories 192kcal 147kcal Tempeh
Calcium 111mg 142mg Winged beans
Iron 2.7mg 4.33mg Winged beans
Magnesium 81mg 54mg Tempeh
Phosphorus 266mg 153mg Tempeh
Potassium 412mg 280mg Tempeh
Sodium 9mg 13mg Tempeh
Zinc 1.14mg 1.44mg Winged beans
Copper 0.56mg 0.773mg Winged beans
Manganese 1.3mg 1.199mg Tempeh
Selenium 0µg 2.9µg Winged beans
Vitamin B1 0.078mg 0.295mg Winged beans
Vitamin B2 0.358mg 0.129mg Tempeh
Vitamin B3 2.64mg 0.83mg Tempeh
Vitamin B5 0.278mg 0.156mg Tempeh
Vitamin B6 0.215mg 0.047mg Tempeh
Folate 24µg 10µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.233mg Winged beans
Threonine 0.796mg 0.36mg Tempeh
Isoleucine 0.88mg 0.448mg Tempeh
Leucine 1.43mg 0.762mg Tempeh
Lysine 0.908mg 0.652mg Tempeh
Methionine 0.175mg 0.109mg Tempeh
Phenylalanine 0.893mg 0.436mg Tempeh
Valine 0.92mg 0.467mg Tempeh
Histidine 0.466mg 0.241mg Tempeh
Saturated Fat 2.539g 0.825g Winged beans
Monounsaturated Fat 3.205g 2.153g Tempeh
Polyunsaturated fat 4.3g 1.551g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Winged 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
12%
Winged beans
Minerals Daily Need Coverage Score
73%
Tempeh
80%
Winged beans

Comparison summary

Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 1.714g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.