Tempeh vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tempeh, cooked is higher in more vitamins & minerals
Calories (kcal)
Tempeh 195
Beans 128
Protein (g)
Tempeh 19.9
Beans 7.52
Carbs (g)
Tempeh 7.62
Beans 24.8
Fat (g)
Tempeh 11.4
Beans 0.100
Fiber (g)
Tempeh —
Beans 7.30
Quick answers
Which has more protein?
Tempeh, cooked — 19.9g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 195 kcal per 100g.
Which is more nutrient-dense?
Tempeh, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tempeh | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 195 kcal | 128 kcal | +52% |
| Macronutrients | |||
| Water | 59.6 g | 66.3 g | -10% |
| Protein | 19.9 g | 7.52 g | +165% |
| Total lipid (fat) | 11.4 g | 0.100 g | +11280% |
| Carbohydrate, by difference | 7.62 g | 24.8 g | -69% |
| Fiber, total dietary | — | 7.30 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.40 g | 0.036 g | +9344% |
| Fatty acids, total monounsaturated | 3.74 g | 0.009 g | +41511% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.054 mg | 0.115 mg | -53% |
| Riboflavin (Vitamin B2) | 0.357 mg | 0.064 mg | +458% |
| Niacin (Vitamin B3) | 2.13 mg | 0.717 mg | +198% |
| Pantothenic acid (Vitamin B5) | 0.453 mg | 0.430 mg | +5% |
| Vitamin B-6 — Pyridoxine | 0.199 mg | 0.096 mg | +107% |
| Biotin (Vitamin B7) | 21.0 ug | 121 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0.140 ug | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 96.0 mg | 28.0 mg | +243% |
| Iron, Fe | 2.13 mg | 2.00 mg | +7% |
| Magnesium, Mg | 77.0 mg | 52.0 mg | +48% |
| Phosphorus, P | 253 mg | 168 mg | +51% |
| Potassium, K | 401 mg | 532 mg | -25% |
| Sodium, Na | 14.0 mg | 244 mg | -94% |
| Zinc, Zn | 1.57 mg | 1.77 mg | -11% |
| Copper, Cu | 0.540 mg | 0.298 mg | +81% |
| Manganese, Mn | 1.28 mg | 0.573 mg | +124% |
| Selenium, Se | 0 ug | 1.20 ug | -100% |
| Other Nutrients | |||
| Energy | 817 kj | 536 kj | +52% |
| Ash | 1.53 g | 1.33 g | +15% |
| Folic acid (Vitamin B9 — synthetic) | 21.0 ug | 121 ug | -83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 21.0 ug | 121 ug | -83% |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.050 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.20 g | — | |
| SFA 17:0 (Margaric acid) | 0.050 g | — | |
| SFA 18:0 (Stearic acid) | 0.800 g | — | |
| SFA 20:0 (Arachidic acid) | 0.100 g | — | |
| SFA 22:0 (Behenic acid) | 0.200 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.100 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.070 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.47 g | 0.009 g | +38511% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.100 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.64 g | 0.021 g | +12462% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.52 g | 0.021 g | +11890% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
| Daidzein | 13.1 mg | — | |
| Genistein | 21.1 mg | — | |
| Isoflavones | |||
| Total isoflavones | 35.6 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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