Tempeh vs Winged Beans: How To Choose?

This article explains the key similarities and differences between tempeh and winged beans, foods from the legumes and legume product group. Read on to learn more about the tempeh vs winged beans comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 19, 2023.

Tempeh and winged 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 winged beans and help you learn more about their similarities and differences.


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.

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

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

Tempeh vs Winged 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 winged beans.

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

TempehWinged Beans
Energy192 kcal409 kcal
Carbs7.64 g41.71 g
Fiber9.3 g25.9 g
Protein20.3 g29.65 g
Fat10.8 g16.32 g
Saturated Fat2.54 g2.303 g

Tempeh vs Winged 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 winged beans for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both tempeh and winged 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 Winged Beans Protein

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

Winged Beans offers around 32% more protein than tempeh.

Winged Beans has 29.7 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Tempeh vs Winged 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 winged beans.

The total amount of carbohydrates is around 82% higher in winged beans than in tempeh. It have 41.7 grams per 100 grams, compared to 7.6 grams in tempeh.


There’s less sugar in winged beans than in tempeh, 100% precisely.

One handful of winged beans (28 grams) contains 0 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 winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than tempeh which offers 2.6 grams per portion.

Tempeh vs Winged Beans Fats

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

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

Total fat in tempeh and winged beans:

  • Tempeh: 10.8 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, winged beans is 8% lower in saturated fats.

Winged Beans and tempeh contain 2.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Tempeh vs Winged Beans Vitamins Content

This section will discuss the vitamin content of tempeh and winged 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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, winged beans has a higher amount of vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

Tempeh and winged beans contain the same amount of vitamin A, vitamin C, and vitamin D.

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

TempehWinged Beans
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.078 mg1.03 mg
Vitamin B2 (Riboflavin)0.358 mg0.45 mg
Vitamin B3 (Niacin)2.64 mg3.09 mg
Vitamin B5 (Pantothenic acid)0.278 mg0.795 mg
Vitamin B6 (Pyroxidine)0.215 mg0.175 mg
Vitamin B9 (Folate)24 µg45 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.85 mg0
Vitamin K47 µg0

Tempeh vs Winged 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 winged 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 winged beans.

On the other hand, winged beans is a higher amount of fluoride.

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

TempehWinged Beans
Calcium111 mg440 mg
Copper0.56 mg2.88 mg
Fluoride2.2 µg0
Iron2.7 mg13.44 mg
Magnesium81 mg179 mg
Manganese1.3 mg3.721 mg
Phosphorus266 mg451 mg
Potassium412 mg977 mg
Selenium08.2 µg
Sodium9 mg38 mg
Zinc1.14 mg4.48 mg

The Final Word

Tempeh and winged beans are highly nutritious and a great addition to a plant-based diet.

Both tempeh and winged 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.


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