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  6. Tempeh vs. Winged beans

Tempeh vs. Winged beans — In-Depth Nutrition Comparison

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Significant differences between tempeh and winged beans

  • Tempeh has more protein, vitamin B2, phosphorus, vitamin B6, vitamin B3, and fats; however, winged beans is richer in copper, iron, and vitamin B1.
  • Winged beans covers your daily copper needs 24% more than tempeh.
  • Winged beans has 5 times less vitamin B6 than tempeh. Tempeh has 0.215mg of vitamin B6, while winged beans has 0.047mg.
  • Winged beans contains less saturated fat.
  • Winged beans has a higher glycemic index. The glycemic index of winged beans is 32, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Tempeh and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs Winged beans 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
4
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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +47.1%
Contains more PhosphorusPhosphorus +73.9%
Contains less SodiumSodium -30.8%
Contains more CalciumCalcium +27.9%
Contains more IronIron +60.4%
Contains more CopperCopper +38%
Contains more ZincZinc +26.3%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~1.199mg

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
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%
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5%
Contains more Vitamin B2Vitamin B2 +177.5%
Contains more Vitamin B3Vitamin B3 +218.1%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +278.2%
~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 Winged beans DV% diff.
Copper 0.56mg 0.773mg 24%
Iron 2.7mg 4.33mg 20%
Protein 20.29g 10.62g 19%
Vitamin B1 0.078mg 0.295mg 18%
Vitamin B2 0.358mg 0.129mg 18%
Polyunsaturated fat 4.3g 1.551g 18%
Phosphorus 266mg 153mg 16%
Vitamin B6 0.215mg 0.047mg 13%
Vitamin B3 2.64mg 0.83mg 11%
Fats 10.8g 5.84g 8%
Saturated fat 2.539g 0.825g 8%
Magnesium 81mg 54mg 6%
Selenium 0µg 2.9µg 5%
Potassium 412mg 280mg 4%
Manganese 1.3mg 1.199mg 4%
Folate 24µg 10µg 4%
Calcium 111mg 142mg 3%
Zinc 1.14mg 1.44mg 3%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 3.205g 2.153g 3%
Calories 192kcal 147kcal 2%
Carbs 7.64g 14.94g 2%
Vitamin B5 0.278mg 0.156mg 2%
Protein per 100 calories 11g 7.2g N/A
Calories per 10 g protein 95kcal 138kcal N/A
Weight per 100 calories 52g 68g N/A
Unsaturated / Saturated Fat ratio 3 4.5 N/A
Net carbs 7.64g 14.94g N/A
Sodium 9mg 13mg 0%
Tryptophan 0.194mg 0.233mg 0%
Threonine 0.796mg 0.36mg 0%
Isoleucine 0.88mg 0.448mg 0%
Leucine 1.43mg 0.762mg 0%
Lysine 0.908mg 0.652mg 0%
Methionine 0.175mg 0.109mg 0%
Phenylalanine 0.893mg 0.436mg 0%
Valine 0.92mg 0.467mg 0%
Histidine 0.466mg 0.241mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +91.1%
Contains more FatsFats +84.9%
Contains more CarbsCarbs +95.5%
Contains more WaterWater +12.6%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains more Mono. FatMonounsaturated fat +48.9%
Contains more Poly. FatPolyunsaturated fat +177.2%
Contains less Sat. FatSaturated fat -67.5%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.