Tempeh vs White Beans: Which Is Healthier?
Tempeh and white beans 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 tempeh and white beans and help you learn more about their similarities and differences.
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.
White Beans
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to 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 mild, slightly nutty flavor.
White 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 white bean soup, salad, and dips.
In addition to being a nutritious food, white 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.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Tempeh vs White Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing tempeh vs white beans.
This comparison will start by comparing the caloric value of tempeh and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Tempeh | White Beans | |
---|---|---|
Energy | 192 kcal | 333 kcal |
Carbs | 7.64 g | 60.3 g |
Sugar | 7.33 g | 2.11 g |
Fiber | 9.3 g | 15.2 g |
Protein | 20.3 g | 23.4 g |
Fat | 10.8 g | 0.85 g |
Saturated Fat | 2.54 g | 0.219 g |
Tempeh vs White Beans 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 white beans for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 333 calories per 100 grams of white beans.
However, both tempeh and white beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Tempeh vs White Beans Protein
Legumes and most legume products, including tempeh and white beans, are important sources of plant-based protein.
White Beans offer around 13% more protein than tempeh.
White Beans have 23.4 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.
Tempeh vs White Beans 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 tempeh and white beans.
The total amount of carbohydrates is around 87% higher in white beans than in tempeh. They have 60.3 grams per 100 grams, compared to 7.6 grams in tempeh.
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There’s less sugar in white beans than in tempeh, 71% precisely.
One handful of white 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 tempeh and white beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, white beans are a better source of fiber than tempeh which offer 2.6 grams per portion.
Tempeh vs White Beans Fats
Like most other legumes, with the exception of lupins and peanuts, tempeh and white beans are low in fat.
Fats in tempeh and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in tempeh and white beans:
- Tempeh: 10.8 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white beans are 92% lower in saturated fats.
White Beans and tempeh contain 0.2 grams and 2.5 grams of saturated fat per 100 grams, respectively.
Tempeh vs White Beans Vitamins Content
This section will discuss the vitamin content of tempeh and white beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, white beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.
Tempeh and white beans contain the same amount of vitamin A, vitamin C, and vitamin D.
The following table shows the exact amount of vitamins tempeh and white beans contain side by side, so you can easily compare them.
Tempeh | White Beans | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.078 mg | 0.437 mg |
Vitamin B2 (Riboflavin) | 0.358 mg | 0.146 mg |
Vitamin B3 (Niacin) | 2.64 mg | 0.479 mg |
Vitamin B5 (Pantothenic acid) | 0.278 mg | 0.732 mg |
Vitamin B6 (Pyroxidine) | 0.215 mg | 0.318 mg |
Vitamin B9 (Folate) | 24 µg | 388 µg |
Vitamin B12 (Cobalamin) | 0.08 µg | 0 |
Vitamin E | 0.85 mg | 0.21 mg |
Vitamin K | 47 µg | 5.6 µg |
Tempeh vs White Beans 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 tempeh and white beans comparison focuses on their mineral content.
Tempeh is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than white beans.
Tempeh and white beans contain the same amount of fluoride.
Check out the table below to learn how tempeh and white beans compare when it comes to mineral content.
Tempeh | White Beans | |
---|---|---|
Calcium | 111 mg | 240 mg |
Copper | 0.56 mg | 0.984 mg |
Fluoride | 2.2 µg | 2.2 µg |
Iron | 2.7 mg | 10.4 mg |
Magnesium | 81 mg | 190 mg |
Manganese | 1.3 mg | 1.8 mg |
Phosphorus | 266 mg | 301 mg |
Potassium | 412 mg | 1800 mg |
Selenium | 0 | 12.8 µg |
Sodium | 9 mg | 16 mg |
Zinc | 1.14 mg | 3.67 mg |
The Final Word
Tempeh and white beans are highly nutritious and a great addition to a plant-based diet.
Both tempeh and white beans 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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