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Winged beans vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between winged beans and tempeh

  • Winged beans has more copper, iron, vitamin B1, and selenium; however, tempeh is richer in vitamin B2, phosphorus, vitamin B6, vitamin B3, and magnesium.
  • Winged beans covers your daily copper needs 24% more than tempeh.
  • Winged beans contains less saturated fat.
  • Winged beans has a higher glycemic index. The glycemic index of winged beans is 32, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Winged beans, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Winged beans vs Tempeh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Tempeh
4
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 CalciumCalcium +27.9%
Contains more IronIron +60.4%
Contains more CopperCopper +38%
Contains more ZincZinc +26.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +47.1%
Contains more PhosphorusPhosphorus +73.9%
Contains less SodiumSodium -30.8%
~equal in Manganese ~1.3mg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Tempeh
6
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 B1Vitamin B1 +278.2%
Contains more Vitamin B2Vitamin B2 +177.5%
Contains more Vitamin B3Vitamin B3 +218.1%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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 Winged beans Tempeh DV% diff.
Copper 0.773mg 0.56mg 24%
Iron 4.33mg 2.7mg 20%
Protein 10.62g 20.29g 19%
Polyunsaturated fat 1.551g 4.3g 18%
Vitamin B2 0.129mg 0.358mg 18%
Vitamin B1 0.295mg 0.078mg 18%
Phosphorus 153mg 266mg 16%
Vitamin B6 0.047mg 0.215mg 13%
Vitamin B3 0.83mg 2.64mg 11%
Fats 5.84g 10.8g 8%
Saturated fat 0.825g 2.539g 8%
Magnesium 54mg 81mg 6%
Selenium 2.9µg 0µg 5%
Potassium 280mg 412mg 4%
Manganese 1.199mg 1.3mg 4%
Folate 10µg 24µg 4%
Vitamin B12 0µg 0.08µg 3%
Calcium 142mg 111mg 3%
Monounsaturated fat 2.153g 3.205g 3%
Zinc 1.44mg 1.14mg 3%
Calories 147kcal 192kcal 2%
Vitamin B5 0.156mg 0.278mg 2%
Carbs 14.94g 7.64g 2%
Net carbs 14.94g 7.64g N/A
Sodium 13mg 9mg 0%
Tryptophan 0.233mg 0.194mg 0%
Threonine 0.36mg 0.796mg 0%
Isoleucine 0.448mg 0.88mg 0%
Leucine 0.762mg 1.43mg 0%
Lysine 0.652mg 0.908mg 0%
Methionine 0.109mg 0.175mg 0%
Phenylalanine 0.436mg 0.893mg 0%
Valine 0.467mg 0.92mg 0%
Histidine 0.241mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
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
Contains more CarbsCarbs +95.5%
Contains more WaterWater +12.6%
Contains more ProteinProtein +91.1%
Contains more FatsFats +84.9%
Contains more OtherOther +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
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 -67.5%
Contains more Mono. FatMonounsaturated fat +48.9%
Contains more Poly. FatPolyunsaturated fat +177.2%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.