Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tempeh
  5. Compare
  6. Tempeh vs. Bran

Tempeh vs. Bran — In-Depth Nutrition Comparison

Compare

How are tempeh and bran different?

  • Tempeh is richer in copper, vitamin B2, iron, phosphorus, vitamin B3, vitamin B6, manganese, and calcium, while bran is higher in selenium.
  • Tempeh covers your daily need for copper, 55% more than bran.
  • Tempeh contains 18 times more vitamin B3 than bran. Tempeh contains 2.64mg of vitamin B3, while bran contains 0.144mg.
  • Bran is lower in saturated fat.
  • Bran has a higher glycemic index (56) than tempeh (15).

Tempeh and Oat bran, cooked types were used in this article.

Infographic

Tempeh vs Bran 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
8
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +102.5%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +347.8%
Contains more IronIron +206.8%
Contains more CopperCopper +748.5%
Contains more ZincZinc +115.1%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +34.9%
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
6
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%
Bran
Bran
1
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin B2Vitamin B2 +952.9%
Contains more Vitamin B3Vitamin B3 +1733.3%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +760%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +105.1%
~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 Bran DV% diff.
Copper 0.56mg 0.066mg 55%
Protein 20.29g 3.21g 34%
Polyunsaturated fat 4.3g 0.339g 26%
Vitamin B2 0.358mg 0.034mg 25%
Iron 2.7mg 0.88mg 23%
Phosphorus 266mg 119mg 21%
Vitamin B3 2.64mg 0.144mg 16%
Fats 10.8g 0.86g 15%
Manganese 1.3mg 0.964mg 15%
Vitamin B6 0.215mg 0.025mg 15%
Selenium 0µg 7.7µg 14%
Saturated fat 2.539g 0.163g 11%
Magnesium 81mg 40mg 10%
Calcium 111mg 10mg 10%
Fiber 2.6g 10%
Potassium 412mg 92mg 9%
Calories 192kcal 40kcal 8%
Vitamin B1 0.078mg 0.16mg 7%
Monounsaturated fat 3.205g 0.291g 7%
Zinc 1.14mg 0.53mg 6%
Folate 24µg 6µg 5%
Vitamin B12 0.08µg 0µg 3%
Carbs 7.64g 11.44g 1%
Vitamin B5 0.278mg 0.217mg 1%
Protein per 100 calories 11g 8g N/A
Calories per 10 g protein 95kcal 125kcal N/A
Weight per 100 calories 52g 250g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
Net carbs 7.64g 8.84g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.194mg 0.057mg 0%
Threonine 0.796mg 0.086mg 0%
Isoleucine 0.88mg 0.114mg 0%
Leucine 1.43mg 0.235mg 0%
Lysine 0.908mg 0.13mg 0%
Methionine 0.175mg 0.057mg 0%
Phenylalanine 0.893mg 0.155mg 0%
Valine 0.92mg 0.165mg 0%
Histidine 0.466mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +532.1%
Contains more FatsFats +1155.8%
Contains more OtherOther +230.6%
Contains more CarbsCarbs +49.7%
Contains more WaterWater +40.8%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +1001.4%
Contains more Poly. FatPolyunsaturated fat +1168.4%
Contains less Sat. FatSaturated fat -93.6%

People also compare

Tempeh
Tempeh vs Dashi
Dashi
Tempeh
Tempeh vs Miso
Miso
Tempeh
Tempeh vs Nattō
Nattō
Bran
Bran vs Oats
Oats
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.