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  6. Tempeh vs. Beans

Tempeh vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between tempeh and beans

  • Tempeh has more copper, iron, phosphorus, vitamin B2, vitamin B3, magnesium, vitamin B6, and calcium; however, beans are higher in selenium.
  • Tempeh covers your daily need for copper, 39% more than beans.
  • Tempeh has 25 times more saturated fat than beans. While tempeh has 2.539g of saturated fat, beans have only 0.103g.
  • The glycemic index of beans is higher.

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

Infographic

Tempeh vs Beans 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.
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%
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%
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%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +22.8%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%

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.
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%
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%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +514%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
~equal in Vitamin D ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Tempeh Beans DV% diff.
Manganese 1.3mg 57%
Copper 0.56mg 0.206mg 39%
Protein 20.29g 4.8g 31%
Iron 2.7mg 0.29mg 30%
Polyunsaturated fat 4.3g 0.172g 28%
Phosphorus 266mg 104mg 23%
Vitamin B2 0.358mg 0.06mg 23%
Fiber 5.5g 22%
Fats 10.8g 0.4g 16%
Vitamin B3 2.64mg 0.43mg 14%
Magnesium 81mg 32mg 12%
Saturated fat 2.539g 0.103g 11%
Selenium 0µg 4.5µg 8%
Monounsaturated fat 3.205g 0.035g 8%
Vitamin B6 0.215mg 0.13mg 7%
Calcium 111mg 50mg 6%
Vitamin B1 0.078mg 0.15mg 6%
Vitamin B5 0.278mg 6%
Choline 30.8mg 6%
Calories 192kcal 105kcal 4%
Carbs 7.64g 20.49g 4%
Vitamin C 0mg 3.1mg 3%
Potassium 412mg 296mg 3%
Vitamin B12 0.08µg 0µg 3%
Zinc 1.14mg 1.4mg 2%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 11g 4.6g N/A
Calories per 10 g protein 95kcal 219kcal N/A
Weight per 100 calories 52g 95g N/A
Unsaturated / Saturated Fat ratio 3 2 N/A
Net carbs 7.64g 14.99g N/A
Sugar 7.78g N/A
Sodium 9mg 1mg 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
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
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
Contains more ProteinProtein +322.7%
Contains more FatsFats +2600%
Contains more CarbsCarbs +168.2%
Contains more WaterWater +21.7%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +9057.1%
Contains more Poly. FatPolyunsaturated fat +2400%
Contains less Sat. FatSaturated fat -95.9%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.