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Winged bean vs Tempeh - In-Depth Nutrition Comparison

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Summary of differences between Winged bean and Tempeh

  • Winged bean has more Copper, and Vitamin B1, however Tempeh is higher in Manganese, Phosphorus, Vitamin B2, Magnesium, Vitamin B6, Iron, and Calcium.
  • Winged bean covers your daily need of Copper 92% more than Tempeh.
  • Winged bean has 5 times more Vitamin B1 than Tempeh. While Winged bean has 0.379mg of Vitamin B1, Tempeh has only 0.078mg.
  • Winged bean has less Saturated Fat.

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

Infographic

Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +42.2%
Contains more Zinc +21.9%
Contains more Copper +147.5%
Contains more Calcium +270%
Contains more Iron +35%
Contains more Magnesium +237.5%
Contains more Phosphorus +491.1%
Contains less Sodium -74.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Potassium +42.2%
Contains more Zinc +21.9%
Contains more Copper +147.5%
Contains more Calcium +270%
Contains more Iron +35%
Contains more Magnesium +237.5%
Contains more Phosphorus +491.1%
Contains less Sodium -74.3%

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
:
6
Tempeh
Contains more Vitamin B1 +385.9%
Contains more Vitamin B2 +140.3%
Contains more Vitamin B3 +61%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +186.7%
Contains more Folate +26.3%
Contains more Vitamin B12 +∞%
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% 95% 35% 31% 7% 18% 15% 0% 0%
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%
Contains more Vitamin B1 +385.9%
Contains more Vitamin B2 +140.3%
Contains more Vitamin B3 +61%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +186.7%
Contains more Folate +26.3%
Contains more Vitamin B12 +∞%

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.
Winged bean Tempeh
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Tempeh Opinion
Net carbs 28.1g 7.64g Winged bean
Protein 11.6g 20.29g Tempeh
Fats 0.9g 10.8g Tempeh
Carbs 28.1g 7.64g Winged bean
Calories 148kcal 192kcal Tempeh
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 30mg 111mg Tempeh
Iron 2mg 2.7mg Tempeh
Magnesium 24mg 81mg Tempeh
Phosphorus 45mg 266mg Tempeh
Potassium 586mg 412mg Winged bean
Sodium 35mg 9mg Tempeh
Zinc 1.39mg 1.14mg Winged bean
Copper 1.386mg 0.56mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.078mg Winged bean
Vitamin B2 0.149mg 0.358mg Tempeh
Vitamin B3 1.64mg 2.64mg Tempeh
Vitamin B5 0.116mg 0.278mg Tempeh
Vitamin B6 0.075mg 0.215mg Tempeh
Folate 19µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K µg µg
Tryptophan 0.252mg 0.194mg Winged bean
Threonine 0.451mg 0.796mg Tempeh
Isoleucine 0.425mg 0.88mg Tempeh
Leucine 0.64mg 1.43mg Tempeh
Lysine 0.592mg 0.908mg Tempeh
Methionine 0.143mg 0.175mg Tempeh
Phenylalanine 0.451mg 0.893mg Tempeh
Valine 0.599mg 0.92mg Tempeh
Histidine 0.241mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 2.539g Winged bean
Monounsaturated Fat 0.234g 3.205g Tempeh
Polyunsaturated fat 0.174g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Tempeh
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
17
Winged bean
20
Tempeh
Mineral Summary Score
85
Winged bean
70
Tempeh

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
70%
Winged bean
122%
Tempeh
Carbohydrates
28%
Winged bean
8%
Tempeh
Fats
4%
Winged bean
50%
Tempeh

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.317g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.5)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
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 richer in minerals?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.