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Tempeh vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Yardlong bean (Asparagus bean)

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Vitamin B6, and Vitamin B3, however Yardlong bean (Asparagus bean) is higher in Vitamin C, and Folate.
  • Tempeh covers your daily need of Copper 57% more than Yardlong bean (Asparagus bean).
  • Tempeh has 24 times more Saturated Fat than Yardlong bean (Asparagus bean). While Tempeh has 2.539g of Saturated Fat, Yardlong bean (Asparagus bean) has only 0.105g.

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

Infographic

Tempeh vs Yardlong bean (Asparagus bean) 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
Contains more Calcium +122%
Contains more Iron +474.5%
Contains more Magnesium +84.1%
Contains more Phosphorus +350.8%
Contains more Potassium +71.7%
Contains more Zinc +208.1%
Contains more Copper +1066.7%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +122%
Contains more Iron +474.5%
Contains more Magnesium +84.1%
Contains more Phosphorus +350.8%
Contains more Potassium +71.7%
Contains more Zinc +208.1%
Contains more Copper +1066.7%
Contains less Sodium -55.6%

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
5
:
Contains more Vitamin B2 +225.5%
Contains more Vitamin B3 +543.9%
Contains more Vitamin B5 +405.5%
Contains more Vitamin B6 +795.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.2%
Contains more Folate +158.3%
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B2 +225.5%
Contains more Vitamin B3 +543.9%
Contains more Vitamin B5 +405.5%
Contains more Vitamin B6 +795.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.2%
Contains more Folate +158.3%

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 Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Yardlong bean (Asparagus bean) Opinion
Net carbs 7.64g 8.35g Yardlong bean (Asparagus bean)
Protein 20.29g 2.8g Tempeh
Fats 10.8g 0.4g Tempeh
Carbs 7.64g 8.35g Yardlong bean (Asparagus bean)
Calories 192kcal 47kcal Tempeh
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 111mg 50mg Tempeh
Iron 2.7mg 0.47mg Tempeh
Magnesium 81mg 44mg Tempeh
Phosphorus 266mg 59mg Tempeh
Potassium 412mg 240mg Tempeh
Sodium 9mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.14mg 0.37mg Tempeh
Copper 0.56mg 0.048mg Tempeh
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.078mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.358mg 0.11mg Tempeh
Vitamin B3 2.64mg 0.41mg Tempeh
Vitamin B5 0.278mg 0.055mg Tempeh
Vitamin B6 0.215mg 0.024mg Tempeh
Folate 24µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.032mg Tempeh
Threonine 0.796mg 0.104mg Tempeh
Isoleucine 0.88mg 0.15mg Tempeh
Leucine 1.43mg 0.2mg Tempeh
Lysine 0.908mg 0.184mg Tempeh
Methionine 0.175mg 0.04mg Tempeh
Phenylalanine 0.893mg 0.154mg Tempeh
Valine 0.92mg 0.162mg Tempeh
Histidine 0.466mg 0.09mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 3.205g 0.036g Tempeh
Polyunsaturated fat 4.3g 0.169g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Yardlong bean (Asparagus bean)
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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
70
Tempeh
17
Yardlong bean (Asparagus bean)

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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
8%
Tempeh
8%
Yardlong bean (Asparagus bean)
Fats
50%
Tempeh
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 2.434g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
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 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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.