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  6. Bean raw vs. Tempeh

Bean raw vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between bean raw and tempeh?

  • Tempeh has less folate, vitamin B1, selenium, copper, iron, potassium, magnesium, phosphorus, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 125% higher.
  • Bean raw contains less saturated fat.
  • Tempeh has a lower glycemic index than bean raw.

We used Beans, pinto, mature seeds, raw and Tempeh types in this comparison.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Tempeh
Tempeh
2
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 MagnesiumMagnesium +117.3%
Contains more PotassiumPotassium +238.1%
Contains more IronIron +87.8%
Contains more CopperCopper +59.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +13.2%
~equal in Calcium ~111mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +814.1%
Contains more Vitamin B5Vitamin B5 +182.4%
Contains more Vitamin B6Vitamin B6 +120.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2087.5%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Tempeh DV% diff.
Folate 525µg 24µg 125%
Fiber 15.5g 62%
Vitamin B1 0.713mg 0.078mg 53%
Selenium 27.9µg 0µg 51%
Copper 0.893mg 0.56mg 37%
Iron 5.07mg 2.7mg 30%
Potassium 1393mg 412mg 29%
Polyunsaturated fat 0.407g 4.3g 26%
Magnesium 176mg 81mg 23%
Phosphorus 411mg 266mg 21%
Vitamin B6 0.474mg 0.215mg 20%
Carbs 62.55g 7.64g 18%
Fats 1.23g 10.8g 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B2 0.212mg 0.358mg 11%
Zinc 2.28mg 1.14mg 10%
Vitamin B5 0.785mg 0.278mg 10%
Saturated fat 0.235g 2.539g 10%
Vitamin B3 1.174mg 2.64mg 9%
Calories 347kcal 192kcal 8%
Vitamin C 6.3mg 0mg 7%
Manganese 1.148mg 1.3mg 7%
Monounsaturated fat 0.229g 3.205g 7%
Vitamin K 5.6µg 5%
Vitamin B12 0µg 0.08µg 3%
Protein 21.42g 20.29g 2%
Vitamin E 0.21mg 1%
Protein per 100 calories 6.2g 11g N/A
Calories per 10 g protein 162kcal 95kcal N/A
Weight per 100 calories 29g 52g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 47.05g 7.64g N/A
Calcium 113mg 111mg 0%
Sugar 2.11g N/A
Sodium 12mg 9mg 0%
Tryptophan 0.237mg 0.194mg 0%
Threonine 0.81mg 0.796mg 0%
Isoleucine 0.871mg 0.88mg 0%
Leucine 1.558mg 1.43mg 0%
Lysine 1.356mg 0.908mg 0%
Methionine 0.259mg 0.175mg 0%
Phenylalanine 1.095mg 0.893mg 0%
Valine 0.998mg 0.92mg 0%
Histidine 0.556mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +718.7%
Contains more OtherOther +114.2%
Contains more FatsFats +778%
Contains more WaterWater +426.5%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -90.7%
Contains more Mono. FatMonounsaturated fat +1299.6%
Contains more Poly. FatPolyunsaturated fat +956.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.