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  6. Lablab vs. Tempeh

Lablab vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between lablab and tempeh

  • Lablab has more iron, vitamin B1, and zinc; however, tempeh has more manganese, vitamin B2, copper, phosphorus, vitamin B3, and vitamin B6.
  • Tempeh's daily need coverage for manganese is 36% more.
  • Lablab has 3 times more vitamin B1 than tempeh. Lablab has 0.27mg of vitamin B1, while tempeh has 0.078mg.
  • Lablab is lower in saturated fat.
  • Lablab has a higher glycemic index than tempeh.

The food varieties used in the comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Lablab 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.
Lablab
Lablab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Tempeh
Tempeh
5
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 IronIron +69.6%
Contains more ZincZinc +150%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +177.5%
Contains more PotassiumPotassium +22.3%
Contains more CopperCopper +64.2%
Contains more PhosphorusPhosphorus +121.7%
Contains more ManganeseManganese +169.7%
~equal in Magnesium ~81mg

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.
Lablab
Lablab
2
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% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
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 B1Vitamin B1 +246.2%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B2Vitamin B2 +867.6%
Contains more Vitamin B3Vitamin B3 +542.3%
Contains more Vitamin B6Vitamin B6 +481.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lablab Tempeh DV% diff.
Manganese 0.482mg 1.3mg 36%
Polyunsaturated fat 0.245g 4.3g 27%
Vitamin B2 0.037mg 0.358mg 25%
Protein 8.14g 20.29g 24%
Iron 4.58mg 2.7mg 24%
Copper 0.341mg 0.56mg 24%
Phosphorus 120mg 266mg 21%
Fats 0.58g 10.8g 16%
Zinc 2.85mg 1.14mg 16%
Vitamin B1 0.27mg 0.078mg 16%
Vitamin B3 0.411mg 2.64mg 14%
Vitamin B6 0.037mg 0.215mg 14%
Saturated fat 0.099g 2.539g 11%
Monounsaturated fat 0.026g 3.205g 8%
Calcium 40mg 111mg 7%
Selenium 2.8µg 0µg 5%
Folate 4µg 24µg 5%
Calories 117kcal 192kcal 4%
Carbs 20.69g 7.64g 4%
Vitamin B12 0µg 0.08µg 3%
Potassium 337mg 412mg 2%
Vitamin B5 0.316mg 0.278mg 1%
Protein per 100 calories 7g 11g N/A
Calories per 10 g protein 144kcal 95kcal N/A
Weight per 100 calories 85g 52g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 20.69g 7.64g N/A
Magnesium 82mg 81mg 0%
Sodium 7mg 9mg 0%
Tryptophan 0.068mg 0.194mg 0%
Threonine 0.315mg 0.796mg 0%
Isoleucine 0.39mg 0.88mg 0%
Leucine 0.691mg 1.43mg 0%
Lysine 0.556mg 0.908mg 0%
Methionine 0.065mg 0.175mg 0%
Phenylalanine 0.41mg 0.893mg 0%
Valine 0.422mg 0.92mg 0%
Histidine 0.233mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
Lablab
2
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Tempeh
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 +170.8%
Contains more WaterWater +15.9%
Contains more ProteinProtein +149.3%
Contains more FatsFats +1762.1%
Contains more OtherOther +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 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 -96.1%
Contains more Mono. FatMonounsaturated fat +12226.9%
Contains more Poly. FatPolyunsaturated fat +1655.1%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.