Kidney Beans vs Tempeh: How To Choose?

Kidney Beans and tempeh belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare kidney beans and tempeh and help you learn more about their similarities and differences.

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.

It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.

Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Kidney Beans vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing kidney beans vs tempeh.

This comparison will start by comparing the caloric value of kidney beans and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Kidney Beans vs Tempeh Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tempeh vs kidney beans for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 333 calories per 100 grams of kidney beans.

However, both kidney beans and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Kidney Beans vs Tempeh Protein

Legumes and most legume products, including kidney beans and tempeh, are important sources of plant-based protein.

Kidney Beans offer around 14% more protein than tempeh.

Kidney Beans have 23.6 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Kidney Beans vs Tempeh Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in kidney beans and tempeh.

The total amount of carbohydrates is around 87% higher in kidney beans than in tempeh. They have 60 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in kidney beans than in tempeh, 71% precisely.

One handful of kidney beans (28 grams) contains 0.6 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in kidney beans and tempeh.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than tempeh which kidney beans offer 2.6 grams per portion.

Kidney Beans vs Tempeh Fats

Like most other legumes, with the exception of lupins and peanuts, kidney beans and tempeh are low in fat.

Fats in kidney beans and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in kidney beans and tempeh:

• Kidney Beans: 0.8 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, kidney beans are 96% lower in saturated fats.

Kidney Beans and tempeh contain 0.1 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Kidney Beans vs Tempeh Vitamins Content

This section will discuss the vitamin content of kidney beans and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Kidney Beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Kidney Beans and tempeh contain the same amount of vitamin A, and vitamin D.

The following table shows the exact amount of vitamins kidney beans and tempeh contain side by side, so you can easily compare them.

Kidney Beans vs Tempeh Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the kidney beans and tempeh comparison focuses on their mineral content.

Kidney Beans are a better source of manganese than tempeh.

On the other hand, tempeh is a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.

Kidney Beans and tempeh contain the same amount of fluoride.

Check out the table below to learn how kidney beans and tempeh compare when it comes to mineral content.

The Final Word

Kidney Beans and tempeh are highly nutritious and a great addition to a plant-based diet.

Both kidney beans and tempeh are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.