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  6. Beans vs. Tempeh

Beans vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between beans and tempeh

  • Beans have more selenium; however, tempeh is higher in copper, iron, phosphorus, vitamin B2, vitamin B3, magnesium, vitamin B6, and calcium.
  • Tempeh covers your daily need for copper, 39% more than beans.
  • Beans have less saturated fat.
  • The glycemic index of beans is higher.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Tempeh.

Infographic

Beans 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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Tempeh
Tempeh
7
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 ZincZinc +22.8%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +122%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +831%
Contains more CopperCopper +171.8%
Contains more PhosphorusPhosphorus +155.8%

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.
Beans
Beans
5
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Tempeh
Tempeh
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +514%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Beans Tempeh DV% diff.
Manganese 1.3mg 57%
Copper 0.206mg 0.56mg 39%
Protein 4.8g 20.29g 31%
Iron 0.29mg 2.7mg 30%
Polyunsaturated fat 0.172g 4.3g 28%
Phosphorus 104mg 266mg 23%
Vitamin B2 0.06mg 0.358mg 23%
Fiber 5.5g 22%
Fats 0.4g 10.8g 16%
Vitamin B3 0.43mg 2.64mg 14%
Magnesium 32mg 81mg 12%
Saturated fat 0.103g 2.539g 11%
Selenium 4.5µg 0µg 8%
Monounsaturated fat 0.035g 3.205g 8%
Vitamin B6 0.13mg 0.215mg 7%
Calcium 50mg 111mg 6%
Vitamin B1 0.15mg 0.078mg 6%
Vitamin B5 0.278mg 6%
Choline 30.8mg 6%
Calories 105kcal 192kcal 4%
Carbs 20.49g 7.64g 4%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 412mg 3%
Vitamin B12 0µg 0.08µg 3%
Zinc 1.4mg 1.14mg 2%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 11g N/A
Calories per 10 g protein 219kcal 95kcal N/A
Weight per 100 calories 95g 52g N/A
Unsaturated / Saturated Fat ratio 2 3 N/A
Net carbs 14.99g 7.64g N/A
Sugar 7.78g N/A
Sodium 1mg 9mg 0%
Folate 24µg 24µg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +168.2%
Contains more WaterWater +21.7%
Contains more ProteinProtein +322.7%
Contains more FatsFats +2600%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -95.9%
Contains more Mono. FatMonounsaturated fat +9057.1%
Contains more Poly. FatPolyunsaturated fat +2400%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.