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  6. Tempeh vs. Lablab

Tempeh vs. Lablab — In-Depth Nutrition Comparison

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Important differences between tempeh and lablab

  • Tempeh has more manganese, protein, vitamin B2, copper, phosphorus, fats, and vitamin B3; however, lablab has more iron, vitamin B1, and zinc.
  • Tempeh's daily need coverage for manganese is 36% more.
  • Tempeh has 19 times more fats than lablab. Tempeh has 10.8g of fats, while lablab has 0.58g.
  • Lablab has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Lablab infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more IronIron +69.6%
Contains more ZincZinc +150%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~82mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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%
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%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B5Vitamin B5 +13.7%
~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 Tempeh Lablab DV% diff.
Manganese 1.3mg 0.482mg 36%
Polyunsaturated fat 4.3g 0.245g 27%
Vitamin B2 0.358mg 0.037mg 25%
Protein 20.29g 8.14g 24%
Iron 2.7mg 4.58mg 24%
Copper 0.56mg 0.341mg 24%
Phosphorus 266mg 120mg 21%
Fats 10.8g 0.58g 16%
Zinc 1.14mg 2.85mg 16%
Vitamin B1 0.078mg 0.27mg 16%
Vitamin B3 2.64mg 0.411mg 14%
Vitamin B6 0.215mg 0.037mg 14%
Saturated fat 2.539g 0.099g 11%
Monounsaturated fat 3.205g 0.026g 8%
Calcium 111mg 40mg 7%
Selenium 0µg 2.8µg 5%
Folate 24µg 4µg 5%
Calories 192kcal 117kcal 4%
Carbs 7.64g 20.69g 4%
Vitamin B12 0.08µg 0µg 3%
Potassium 412mg 337mg 2%
Vitamin B5 0.278mg 0.316mg 1%
Protein per 100 calories 11g 7g N/A
Calories per 10 g protein 95kcal 144kcal N/A
Weight per 100 calories 52g 85g N/A
Unsaturated / Saturated Fat ratio 3 2.7 N/A
Net carbs 7.64g 20.69g N/A
Magnesium 81mg 82mg 0%
Sodium 9mg 7mg 0%
Tryptophan 0.194mg 0.068mg 0%
Threonine 0.796mg 0.315mg 0%
Isoleucine 0.88mg 0.39mg 0%
Leucine 1.43mg 0.691mg 0%
Lysine 0.908mg 0.556mg 0%
Methionine 0.175mg 0.065mg 0%
Phenylalanine 0.893mg 0.41mg 0%
Valine 0.92mg 0.422mg 0%
Histidine 0.466mg 0.233mg 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
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
Contains more ProteinProtein +149.3%
Contains more FatsFats +1762.1%
Contains more CarbsCarbs +170.8%
Contains more WaterWater +15.9%

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
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
Contains more Mono. FatMonounsaturated fat +12226.9%
Contains more Poly. FatPolyunsaturated fat +1655.1%
Contains less Sat. FatSaturated fat -96.1%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.