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  6. Tempeh vs. Bean raw

Tempeh vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between tempeh and bean raw?

  • 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.
  • Tempeh has 11 times more saturated fat than bean raw. Tempeh has 2.539g of saturated fat, while bean raw has 0.235g.
  • Tempeh has a lower glycemic index than bean raw.

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

Infographic

Tempeh vs Bean raw 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
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%
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%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +13.2%
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 +∞%
~equal in Calcium ~113mg

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
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%
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%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +814.1%
Contains more Vitamin B5Vitamin B5 +182.4%
Contains more Vitamin B6Vitamin B6 +120.5%
Contains more FolateFolate +2087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Bean raw DV% diff.
Folate 24µg 525µg 125%
Fiber 15.5g 62%
Vitamin B1 0.078mg 0.713mg 53%
Selenium 0µg 27.9µg 51%
Copper 0.56mg 0.893mg 37%
Iron 2.7mg 5.07mg 30%
Potassium 412mg 1393mg 29%
Polyunsaturated fat 4.3g 0.407g 26%
Magnesium 81mg 176mg 23%
Phosphorus 266mg 411mg 21%
Vitamin B6 0.215mg 0.474mg 20%
Carbs 7.64g 62.55g 18%
Fats 10.8g 1.23g 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B2 0.358mg 0.212mg 11%
Zinc 1.14mg 2.28mg 10%
Vitamin B5 0.278mg 0.785mg 10%
Saturated fat 2.539g 0.235g 10%
Vitamin B3 2.64mg 1.174mg 9%
Calories 192kcal 347kcal 8%
Vitamin C 0mg 6.3mg 7%
Manganese 1.3mg 1.148mg 7%
Monounsaturated fat 3.205g 0.229g 7%
Vitamin K 5.6µg 5%
Vitamin B12 0.08µg 0µg 3%
Protein 20.29g 21.42g 2%
Vitamin E 0.21mg 1%
Protein per 100 calories 11g 6.2g N/A
Calories per 10 g protein 95kcal 162kcal N/A
Weight per 100 calories 52g 29g N/A
Unsaturated / Saturated Fat ratio 3 2.7 N/A
Net carbs 7.64g 47.05g N/A
Calcium 111mg 113mg 0%
Sugar 2.11g N/A
Sodium 9mg 12mg 0%
Tryptophan 0.194mg 0.237mg 0%
Threonine 0.796mg 0.81mg 0%
Isoleucine 0.88mg 0.871mg 0%
Leucine 1.43mg 1.558mg 0%
Lysine 0.908mg 1.356mg 0%
Methionine 0.175mg 0.259mg 0%
Phenylalanine 0.893mg 1.095mg 0%
Valine 0.92mg 0.998mg 0%
Histidine 0.466mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +778%
Contains more WaterWater +426.5%
Contains more CarbsCarbs +718.7%
Contains more OtherOther +114.2%
~equal in Protein ~21.42g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1299.6%
Contains more Poly. FatPolyunsaturated fat +956.5%
Contains less Sat. FatSaturated fat -90.7%

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