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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
19%
Minerals Daily Need Coverage Score
53%
73%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 2.448g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.34g)
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?
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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.
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.