Tempeh vs. Green Bean
Nutrition comparison of Tempeh and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and green bean:
- Both green bean and tempeh are high in potassium.
- Green bean has 49.7 times less saturated fat than tempeh.
- Green bean is a great source of Vitamin C and dietary fiber.
- Tempeh has more riboflavin, niacin and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and green bean has 84% less calories than tempeh - green bean has 31 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Green Bean | |
|---|---|---|
| Protein | 39% | 20% |
| Carbohydrates | 15% | 76% |
| Fat | 47% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and tempeh contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than tempeh - green bean has 2.7g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 10 times more protein than green bean - green bean has 1.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Green bean has 49.7 times less saturated fat than tempeh - green bean has 0.05g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than tempeh - green bean has 12.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than tempeh - green bean has 35ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than tempeh - green bean has 0.41mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than tempeh - green bean has 43ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin and Vitamin B12. Both tempeh and green bean contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Tempeh | Green Bean | |
|---|---|---|
| Thiamin | 0.078 MG | 0.082 MG |
| Riboflavin | 0.358 MG | 0.104 MG |
| Niacin | 2.64 MG | 0.734 MG |
| Pantothenic acid | 0.278 MG | 0.225 MG |
| Vitamin B6 | 0.215 MG | 0.141 MG |
| Folate | 24 UG | 33 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 200% more calcium than green bean - green bean has 37mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 162% more iron than green bean - green bean has 1mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both green bean and tempeh are high in potassium. Tempeh has 95% more potassium than green bean - green bean has 211mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Tempeh | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.069 G |
| Total | 0.248 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than green bean per 100 grams.
| Tempeh | Green Bean | |
|---|---|---|
| linoleic acid | 4.052 G | 0.044 G |
| Total | 4.052 G | 0.044 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tempeh or Green Bean .
Note: The specific food items compared are: Tempeh (Tempeh) and Green Bean (Beans, snap, green, raw) .
Tempeh g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or tempeh contain more calories in 100 grams?Tempeh is high in calories and green bean has 80% less calories than tempeh - green bean has 31 calories in 100g and tempeh has 192 calories.
Is green bean or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 10 times more protein than green bean - green bean has 1.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does green bean or tempeh have more carbohydrates?
By weight, green bean and tempeh contain similar amounts of carbs - green bean has 7g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does green bean or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 200% more calcium than green bean - green bean has 37mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does green bean or tempeh contain more potassium?
Both green bean and tempeh are high in potassium. Tempeh has 100% more potassium than green bean - green bean has 211mg of potassium in 100 grams and tempeh has 412mg of potassium.