Kidney Beans vs. Tempeh
Nutrition comparison of Kidney Beans and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and tempeh:
- Both tempeh and kidney beans are high in calcium, calories, potassium and protein.
- Kidney bean has 6.7 times less saturated fat than tempeh.
- Kidney bean is an excellent source of dietary fiber.
- Tempeh has 63% less carbohydrates than kidney bean.
- Tempeh has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Tempeh is a great source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tempeh and kidney beans are high in calories. Tempeh has 59% more calories than kidney bean - tempeh has 192 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Tempeh | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 67% | 15% |
| Fat | 7% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 63% less carbohydrates than kidney bean - tempeh has 7.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than tempeh - kidney bean has 6g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both tempeh and kidney beans are high in protein. Tempeh has 150% more protein than kidney bean - tempeh has 20.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 6.7 times less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and tempeh contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Kidney beans and tempeh contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than tempeh - kidney bean has 5.7ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both kidney beans and tempeh contain significant amounts of thiamin, Vitamin B6 and folate.
| Kidney Beans | Tempeh | |
|---|---|---|
| Thiamin | 0.06 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.358 MG |
| Niacin | 0.417 MG | 2.64 MG |
| Pantothenic acid | ~ | 0.278 MG |
| Vitamin B6 | 0.113 MG | 0.215 MG |
| Folate | 23 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both tempeh and kidney beans are high in calcium. Tempeh has 91% more calcium than kidney bean - tempeh has 111mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Tempeh is a great source of iron and it has 80% more iron than kidney bean - tempeh has 2.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both tempeh and kidney beans are high in potassium. Tempeh has 65% more potassium than kidney bean - tempeh has 412mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.248 G |
| Total | 0.132 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Tempeh | |
|---|---|---|
| linoleic acid | 0.217 G | 4.052 G |
| Total | 0.217 G | 4.052 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 Kidney Beans or Tempeh .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Tempeh (Tempeh) .
Kidney Beans g
()
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Daily Values (%) |
Tempeh g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tempeh or kidney beans contain more calories in 100 grams?Both tempeh and kidney beans are high in calories. Tempeh has 60% more calories than kidney bean - tempeh has 192 calories in 100g and kidney bean has 121 calories.
Is tempeh or kidney beans better for protein?
Both tempeh and kidney beans are high in protein. Tempeh has 150% more protein than kidney bean - tempeh has 20.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Does tempeh or kidney beans have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than kidney bean - tempeh has 7.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does tempeh or kidney beans contain more calcium?
Both tempeh and kidney beans are high in calcium. Tempeh has 90% more calcium than kidney bean - tempeh has 111mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does tempeh or kidney beans contain more potassium?
Both tempeh and kidney beans are high in potassium. Tempeh has 70% more potassium than kidney bean - tempeh has 412mg of potassium in 100 grams and kidney bean has 250mg of potassium.