Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Tempeh

Black gram vs. Tempeh — In-Depth Nutrition Comparison

Compare

What are the differences between Black gram and Tempeh?

  • Black gram is richer than Tempeh in Iron, Folate, Copper, Magnesium, Zinc, Potassium, Vitamin B1, Phosphorus, Selenium, and Vitamin B5.
  • Black gram's daily need coverage for Iron is 61% more.

We used Mungo beans, mature seeds, raw and Tempeh types in this article.

Infographic

Black gram vs Tempeh infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
9
:
1
Tempeh
Tempeh
Contains more Calcium +24.3%
Contains more Iron +180.4%
Contains more Magnesium +229.6%
Contains more Phosphorus +42.5%
Contains more Potassium +138.6%
Contains more Zinc +193.9%
Contains more Copper +75.2%
Contains more Manganese +17.5%
Contains more Selenium +∞%
Contains less Sodium -76.3%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +24.3%
Contains more Iron +180.4%
Contains more Magnesium +229.6%
Contains more Phosphorus +42.5%
Contains more Potassium +138.6%
Contains more Zinc +193.9%
Contains more Copper +75.2%
Contains more Manganese +17.5%
Contains more Selenium +∞%
Contains less Sodium -76.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
5
:
3
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B5 +225.9%
Contains more Vitamin B6 +30.7%
Contains more Folate +800%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B12 +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B5 +225.9%
Contains more Vitamin B6 +30.7%
Contains more Folate +800%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Tempeh
Tempeh
Contains more Protein +24.2%
Contains more Carbs +672.1%
Contains more Other +107.4%
Contains more Fats +558.5%
Contains more Water +452.3%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Protein +24.2%
Contains more Carbs +672.1%
Contains more Other +107.4%
Contains more Fats +558.5%
Contains more Water +452.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +3670.6%
Contains more Polyunsaturated fat +301.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +3670.6%
Contains more Polyunsaturated fat +301.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Tempeh
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Tempeh Opinion
Net carbs 40.69g 7.64g Black gram
Protein 25.21g 20.29g Black gram
Fats 1.64g 10.8g Tempeh
Carbs 58.99g 7.64g Black gram
Calories 341kcal 192kcal Black gram
Fiber 18.3g Black gram
Calcium 138mg 111mg Black gram
Iron 7.57mg 2.7mg Black gram
Magnesium 267mg 81mg Black gram
Phosphorus 379mg 266mg Black gram
Potassium 983mg 412mg Black gram
Sodium 38mg 9mg Tempeh
Zinc 3.35mg 1.14mg Black gram
Copper 0.981mg 0.56mg Black gram
Manganese 1.527mg 1.3mg Black gram
Selenium 8.2µg 0µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin B1 0.273mg 0.078mg Black gram
Vitamin B2 0.254mg 0.358mg Tempeh
Vitamin B3 1.447mg 2.64mg Tempeh
Vitamin B5 0.906mg 0.278mg Black gram
Vitamin B6 0.281mg 0.215mg Black gram
Folate 216µg 24µg Black gram
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.263mg 0.194mg Black gram
Threonine 0.875mg 0.796mg Black gram
Isoleucine 1.287mg 0.88mg Black gram
Leucine 2.089mg 1.43mg Black gram
Lysine 1.674mg 0.908mg Black gram
Methionine 0.367mg 0.175mg Black gram
Phenylalanine 1.473mg 0.893mg Black gram
Valine 1.416mg 0.92mg Black gram
Histidine 0.706mg 0.466mg Black gram
Saturated Fat 0.114g 2.539g Black gram
Monounsaturated Fat 0.085g 3.205g Tempeh
Polyunsaturated fat 1.071g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
20%
Tempeh
Minerals Daily Need Coverage Score
143%
Black gram
73%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 28)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.425g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.