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  6. Tempeh vs. Winged bean

Tempeh vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Winged bean

  • Tempeh has more Manganese, Phosphorus, Vitamin B2, Magnesium, Vitamin B6, Iron, and Calcium, however, Winged bean is higher in Copper, and Vitamin B1.
  • Winged bean covers your daily need of Copper 92% more than Tempeh.
  • Tempeh has 11 times more Saturated Fat than Winged bean. While Tempeh has 2.539g of Saturated Fat, Winged bean has only 0.222g.

These are the specific foods used in this comparison Tempeh and Winged bean tuber, raw.

Infographic

Tempeh vs Winged bean 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
6
:
4
Winged bean
Winged bean
Contains more Calcium +270%
Contains more Iron +35%
Contains more Magnesium +237.5%
Contains more Phosphorus +491.1%
Contains less Sodium -74.3%
Contains more Manganese +144.4%
Contains more Potassium +42.2%
Contains more Zinc +21.9%
Contains more Copper +147.5%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +270%
Contains more Iron +35%
Contains more Magnesium +237.5%
Contains more Phosphorus +491.1%
Contains less Sodium -74.3%
Contains more Manganese +144.4%
Contains more Potassium +42.2%
Contains more Zinc +21.9%
Contains more Copper +147.5%
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
6
:
1
Winged bean
Winged bean
Contains more Vitamin B2 +140.3%
Contains more Vitamin B3 +61%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +186.7%
Contains more Folate +26.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +385.9%
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 bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B2 +140.3%
Contains more Vitamin B3 +61%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +186.7%
Contains more Folate +26.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +385.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Winged bean
Winged bean
Contains more Protein +74.9%
Contains more Fats +1100%
Contains more Carbs +267.8%
Contains more Other +23.5%
Equal in Water - 57.4
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 bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +74.9%
Contains more Fats +1100%
Contains more Carbs +267.8%
Contains more Other +23.5%
Equal in Water - 57.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +1269.7%
Contains more Polyunsaturated fat +2371.3%
Contains less Saturated Fat -91.3%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +1269.7%
Contains more Polyunsaturated fat +2371.3%
Contains less Saturated Fat -91.3%

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 bean
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tempeh Winged bean Opinion
Net carbs 7.64g 28.1g Winged bean
Protein 20.29g 11.6g Tempeh
Fats 10.8g 0.9g Tempeh
Carbs 7.64g 28.1g Winged bean
Calories 192kcal 148kcal Tempeh
Calcium 111mg 30mg Tempeh
Iron 2.7mg 2mg Tempeh
Magnesium 81mg 24mg Tempeh
Phosphorus 266mg 45mg Tempeh
Potassium 412mg 586mg Winged bean
Sodium 9mg 35mg Tempeh
Zinc 1.14mg 1.39mg Winged bean
Copper 0.56mg 1.386mg Winged bean
Manganese 1.3mg 0.532mg Tempeh
Selenium 0µg 0.7µg Winged bean
Vitamin B1 0.078mg 0.379mg Winged bean
Vitamin B2 0.358mg 0.149mg Tempeh
Vitamin B3 2.64mg 1.64mg Tempeh
Vitamin B5 0.278mg 0.116mg Tempeh
Vitamin B6 0.215mg 0.075mg Tempeh
Folate 24µg 19µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.252mg Winged bean
Threonine 0.796mg 0.451mg Tempeh
Isoleucine 0.88mg 0.425mg Tempeh
Leucine 1.43mg 0.64mg Tempeh
Lysine 0.908mg 0.592mg Tempeh
Methionine 0.175mg 0.143mg Tempeh
Phenylalanine 0.893mg 0.451mg Tempeh
Valine 0.92mg 0.599mg Tempeh
Histidine 0.466mg 0.241mg Tempeh
Saturated Fat 2.539g 0.222g Winged bean
Monounsaturated Fat 3.205g 0.234g Tempeh
Polyunsaturated fat 4.3g 0.174g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
73%
Tempeh
75%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.317g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.5)
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 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.