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

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Summary of differences between Yardlong bean (Asparagus bean) and Tempeh

  • Yardlong bean (Asparagus bean) has more Folate, however Tempeh is higher in Copper, Manganese, Phosphorus, Iron, Vitamin C, Vitamin B2, Vitamin B6, and Vitamin B3.
  • Tempeh covers your daily need of Copper 57% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 3 times more Folate than Tempeh. While Yardlong bean (Asparagus bean) has 62µg of Folate, Tempeh has only 24µg.
  • Yardlong bean (Asparagus bean) has less Saturated Fat.

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

Infographic

Yardlong bean (Asparagus 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 less Sodium -55.6%
Contains more Iron +474.5%
Contains more Calcium +122%
Contains more Potassium +71.7%
Contains more Magnesium +84.1%
Contains more Copper +1066.7%
Contains more Zinc +208.1%
Contains more Phosphorus +350.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains less Sodium -55.6%
Contains more Iron +474.5%
Contains more Calcium +122%
Contains more Potassium +71.7%
Contains more Magnesium +84.1%
Contains more Copper +1066.7%
Contains more Zinc +208.1%
Contains more Phosphorus +350.8%

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
:
5
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.2%
Contains more Folate +158.3%
Contains more Vitamin B2 +225.5%
Contains more Vitamin B3 +543.9%
Contains more Vitamin B5 +405.5%
Contains more Vitamin B6 +795.8%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.2%
Contains more Folate +158.3%
Contains more Vitamin B2 +225.5%
Contains more Vitamin B3 +543.9%
Contains more Vitamin B5 +405.5%
Contains more Vitamin B6 +795.8%
Contains more Vitamin B12 +∞%

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
19
Yardlong bean (Asparagus bean)
20
Tempeh
Mineral Summary Score
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
122%
Tempeh
Carbohydrates
8%
Yardlong bean (Asparagus bean)
8%
Tempeh
Fats
2%
Yardlong bean (Asparagus bean)
50%
Tempeh

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.
Yardlong bean (Asparagus bean) Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 2.434g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Tempeh Opinion
Calories 47 192 Tempeh
Protein 2.8 20.29 Tempeh
Fats 0.4 10.8 Tempeh
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 7.64 Yardlong bean (Asparagus bean)
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.7 Tempeh
Calcium 50 111 Tempeh
Potassium 240 412 Tempeh
Magnesium 44 81 Tempeh
Sugar
Fiber
Copper 0.048 0.56 Tempeh
Zinc 0.37 1.14 Tempeh
Starch
Phosphorus 59 266 Tempeh
Sodium 4 9 Yardlong bean (Asparagus bean)
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.078 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.358 Tempeh
Vitamin B3 0.41 2.64 Tempeh
Vitamin B5 0.055 0.278 Tempeh
Vitamin B6 0.024 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K
Folate 62 24 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.105 2.539 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 3.205 Tempeh
Polyunsaturated fat 0.169 4.3 Tempeh
Tryptophan 0.032 0.194 Tempeh
Threonine 0.104 0.796 Tempeh
Isoleucine 0.15 0.88 Tempeh
Leucine 0.2 1.43 Tempeh
Lysine 0.184 0.908 Tempeh
Methionine 0.04 0.175 Tempeh
Phenylalanine 0.154 0.893 Tempeh
Valine 0.162 0.92 Tempeh
Histidine 0.09 0.466 Tempeh
Fructose

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.