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Black gram vs Tempeh - In-Depth Nutrition Comparison

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What are the differences between Black gram and Tempeh?

  • Black gram is higher in Iron, Folate, Copper, Magnesium, Zinc, Potassium, Vitamin B1, Phosphorus, and Vitamin B5, yet Tempeh is higher in Selenium.
  • Black gram's daily need coverage for Iron is 61% more.
  • Black gram has 9 times more Folate than Tempeh. While Black gram has 216µg of Folate, Tempeh has only 24µg.

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

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Black gram vs Tempeh infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tempeh
Contains more Iron +180.4%
Contains more Calcium +24.3%
Contains more Potassium +138.6%
Contains more Magnesium +229.6%
Contains more Copper +75.2%
Contains more Zinc +193.9%
Contains more Phosphorus +42.5%
Contains less Sodium -76.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +180.4%
Contains more Calcium +24.3%
Contains more Potassium +138.6%
Contains more Magnesium +229.6%
Contains more Copper +75.2%
Contains more Zinc +193.9%
Contains more Phosphorus +42.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
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 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
20
Tempeh
Mineral Summary Score
149
Black gram
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
122%
Tempeh
Carbohydrates
59%
Black gram
8%
Tempeh
Fats
8%
Black gram
50%
Tempeh

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.