Tempeh vs. White Beans
Nutrition comparison of Tempeh and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and white beans:
- Both tempeh and white beans are high in calcium, calories, iron and potassium.
- Tempeh has 64% less carbohydrates than white bean.
- Tempeh has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
- Tempeh is an excellent source of protein.
- White bean has 33.3 times less saturated fat than tempeh.
- White bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Tempeh (Tempeh) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tempeh and white beans are high in calories. Tempeh has 68% more calories than white bean - tempeh has 192 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, tempeh is heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | White Beans | |
|---|---|---|
| Protein | 39% | 25% |
| Carbohydrates | 15% | 73% |
| Fat | 47% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 64% less carbohydrates than white bean - tempeh has 7.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than tempeh - white bean has 4.8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
White beans and tempeh contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 179% more protein than white bean - tempeh has 20.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 33.3 times less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
White bean has more Vitamin E than tempeh - white bean has 0.79mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
White beans and tempeh contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both tempeh and white beans contain significant amounts of thiamin and pantothenic acid.
| Tempeh | White Beans | |
|---|---|---|
| Thiamin | 0.078 MG | 0.096 MG |
| Riboflavin | 0.358 MG | 0.037 MG |
| Niacin | 2.64 MG | 0.113 MG |
| Pantothenic acid | 0.278 MG | 0.185 MG |
| Vitamin B6 | 0.215 MG | 0.075 MG |
| Folate | 24 UG | 65 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both tempeh and white beans are high in calcium. Tempeh has 52% more calcium than white bean - tempeh has 111mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both tempeh and white beans are high in iron. Tempeh is very similar to tempeh for iron - tempeh has 2.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both tempeh and white beans are high in potassium. White bean has a little more potassium (10%) than tempeh by weight - tempeh has 412mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Tempeh | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.056 G |
| Total | 0.248 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than white bean per 100 grams.
| Tempeh | White Beans | |
|---|---|---|
| linoleic acid | 4.052 G | 0.067 G |
| Total | 4.052 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tempeh (Tempeh) and White Beans (Beans, white, mature seeds, canned) .
Tempeh g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
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 % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| 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 tempeh or white beans contain more calories in 100 grams?Both tempeh and white beans are high in calories. Tempeh has 70% more calories than white bean - tempeh has 192 calories in 100g and white bean has 114 calories.
Is tempeh or white beans better for protein?
Tempeh is a fantastic source of protein and it has 180% more protein than white bean - tempeh has 20.3g of protein per 100 grams and white bean has 7.3g of protein.
Does tempeh or white beans have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than white bean - tempeh has 7.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does tempeh or white beans contain more calcium?
Both tempeh and white beans are high in calcium. Tempeh has 50% more calcium than white bean - tempeh has 111mg of calcium in 100 grams and white bean has 73mg of calcium.
Does tempeh or white beans contain more iron?
Both tempeh and white beans are high in iron. Tempeh is very similar to tempeh for iron - tempeh has 2.7mg of iron in 100 grams and white bean has 3mg of iron.
Does tempeh or white beans contain more potassium?
Both tempeh and white beans are high in potassium. White bean has a little more potassium ( 10%) than tempeh by weight - tempeh has 412mg of potassium in 100 grams and white bean has 454mg of potassium.