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  6. Tempeh vs. Yardlong bean (Asparagus bean) raw

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

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Summary of differences between tempeh and yardlong bean (Asparagus bean) raw

  • Tempeh has more copper, manganese, phosphorus, iron, vitamin B2, vitamin B6, and vitamin B3; however, yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Tempeh covers your daily need for copper, 57% more than yardlong bean (Asparagus bean) raw.
  • Tempeh has 24 times more saturated fat than yardlong bean (Asparagus bean) raw. While tempeh has 2.539g of saturated fat, yardlong bean (Asparagus bean) raw has only 0.105g.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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

Infographic

Tempeh vs Yardlong bean (Asparagus bean) raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
Tempeh
8
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +474.5%
Contains more CopperCopper +1066.7%
Contains more ZincZinc +208.1%
Contains more PhosphorusPhosphorus +350.8%
Contains more ManganeseManganese +534.1%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B2Vitamin B2 +225.5%
Contains more Vitamin B3Vitamin B3 +543.9%
Contains more Vitamin B5Vitamin B5 +405.5%
Contains more Vitamin B6Vitamin B6 +795.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.2%
Contains more FolateFolate +158.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.56mg 0.048mg 57%
Manganese 1.3mg 0.205mg 48%
Protein 20.29g 2.8g 35%
Phosphorus 266mg 59mg 30%
Polyunsaturated fat 4.3g 0.169g 28%
Iron 2.7mg 0.47mg 28%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.358mg 0.11mg 19%
Fats 10.8g 0.4g 16%
Vitamin B6 0.215mg 0.024mg 15%
Vitamin B3 2.64mg 0.41mg 14%
Saturated fat 2.539g 0.105g 11%
Folate 24µg 62µg 10%
Magnesium 81mg 44mg 9%
Monounsaturated fat 3.205g 0.036g 8%
Calories 192kcal 47kcal 7%
Zinc 1.14mg 0.37mg 7%
Calcium 111mg 50mg 6%
Vitamin A 0µg 43µg 5%
Potassium 412mg 240mg 5%
Vitamin B5 0.278mg 0.055mg 4%
Selenium 0µg 1.5µg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B1 0.078mg 0.107mg 2%
Net carbs 7.64g 8.35g N/A
Carbs 7.64g 8.35g 0%
Sodium 9mg 4mg 0%
Tryptophan 0.194mg 0.032mg 0%
Threonine 0.796mg 0.104mg 0%
Isoleucine 0.88mg 0.15mg 0%
Leucine 1.43mg 0.2mg 0%
Lysine 0.908mg 0.184mg 0%
Methionine 0.175mg 0.04mg 0%
Phenylalanine 0.893mg 0.154mg 0%
Valine 0.92mg 0.162mg 0%
Histidine 0.466mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +624.6%
Contains more FatsFats +2600%
Contains more OtherOther +170%
Contains more WaterWater +47.3%
~equal in Carbs ~8.35g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +8802.8%
Contains more Poly. FatPolyunsaturated fat +2444.4%
Contains less Sat. FatSaturated fat -95.9%

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. Yardlong bean (Asparagus bean) raw - 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.