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  6. White beans vs. Tempeh

White beans vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between white beans and tempeh

  • White beans has more folate and iron; however, tempeh has more copper, manganese, vitamin B2, phosphorus, vitamin B3, and vitamin B6.
  • Daily need coverage for copper for tempeh is 30% higher.
  • Tempeh has 3 times less folate than white beans. White beans has 81µg of folate, while tempeh has 24µg.
  • White beans is lower in saturated fat.

Food types used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

White beans vs Tempeh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Tempeh
Tempeh
5
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%
Contains more PotassiumPotassium +36.2%
Contains more IronIron +37%
Contains more ZincZinc +21.1%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +23.3%
Contains more CopperCopper +95.1%
Contains more PhosphorusPhosphorus +135.4%
Contains more ManganeseManganese +104.4%

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.
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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +678.3%
Contains more Vitamin B3Vitamin B3 +1785.7%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White beans Tempeh DV% diff.
Copper 0.287mg 0.56mg 30%
Manganese 0.636mg 1.3mg 29%
Polyunsaturated fat 0.152g 4.3g 28%
Fiber 6.3g 25%
Vitamin B2 0.046mg 0.358mg 24%
Phosphorus 113mg 266mg 22%
Protein 9.73g 20.29g 21%
Fats 0.35g 10.8g 16%
Vitamin B3 0.14mg 2.64mg 16%
Folate 81µg 24µg 14%
Iron 3.7mg 2.7mg 13%
Saturated fat 0.091g 2.539g 11%
Vitamin B6 0.093mg 0.215mg 9%
Monounsaturated fat 0.031g 3.205g 8%
Carbs 25.09g 7.64g 6%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Magnesium 63mg 81mg 4%
Potassium 561mg 412mg 4%
Vitamin K 3.5µg 3%
Vitamin B12 0µg 0.08µg 3%
Calories 139kcal 192kcal 3%
Vitamin B1 0.118mg 0.078mg 3%
Selenium 1.3µg 0µg 2%
Zinc 1.38mg 1.14mg 2%
Calcium 90mg 111mg 2%
Vitamin B5 0.229mg 0.278mg 1%
Net carbs 18.79g 7.64g N/A
Sugar 0.34g N/A
Sodium 6mg 9mg 0%
Tryptophan 0.115mg 0.194mg 0%
Threonine 0.409mg 0.796mg 0%
Isoleucine 0.429mg 0.88mg 0%
Leucine 0.776mg 1.43mg 0%
Lysine 0.668mg 0.908mg 0%
Methionine 0.146mg 0.175mg 0%
Phenylalanine 0.526mg 0.893mg 0%
Valine 0.509mg 0.92mg 0%
Histidine 0.271mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +228.4%
Contains more ProteinProtein +108.5%
Contains more FatsFats +2985.7%
~equal in Water ~59.65g
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
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
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +10238.7%
Contains more Poly. FatPolyunsaturated fat +2728.9%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.