Black Beans vs. Tempeh
Nutrition comparison of Black Beans and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and tempeh:
- Both tempeh and black beans are high in potassium.
- Black bean has 32.8 times less saturated fat than tempeh.
- Black bean is an excellent source of dietary fiber.
- Tempeh has 54% less carbohydrates than black bean.
- Tempeh has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and black bean has 53% less calories than tempeh - tempeh has 192 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Black beans has a macronutrient ratio of 26:71:3 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Tempeh | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 71% | 15% |
| Fat | 3% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 54% less carbohydrates than black bean - tempeh has 7.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than tempeh - black bean has 6.9g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Black beans and tempeh contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 236% more protein than black bean - tempeh has 20.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 32.8 times less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than tempeh - black bean has 2.7mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Black beans and tempeh contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than tempeh - black bean has 0.62mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Black beans and tempeh contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and tempeh contain significant amounts of thiamin and pantothenic acid.
| Black Beans | Tempeh | |
|---|---|---|
| Thiamin | 0.14 MG | 0.078 MG |
| Riboflavin | 0.12 MG | 0.358 MG |
| Niacin | 0.62 MG | 2.64 MG |
| Pantothenic acid | 0.184 MG | 0.278 MG |
| Vitamin B6 | 0.055 MG | 0.215 MG |
| Folate | 61 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 217% more calcium than black bean - tempeh has 111mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Tempeh is a great source of iron and it has 42% more iron than black bean - tempeh has 2.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both tempeh and black beans are high in potassium. Tempeh has 34% more potassium than black bean - tempeh has 412mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.248 G |
| Total | 0.057 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than black bean per 100 grams.
| Black Beans | Tempeh | |
|---|---|---|
| linoleic acid | 0.068 G | 4.052 G |
| Total | 0.068 G | 4.052 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Tempeh (Tempeh) .
Black Beans g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tempeh or black beans contain more calories in 100 grams?Tempeh is high in calories and black bean has 50% less calories than tempeh - tempeh has 192 calories in 100g and black bean has 91 calories.
Is tempeh or black beans better for protein?
Tempeh is a fantastic source of protein and it has 240% more protein than black bean - tempeh has 20.3g of protein per 100 grams and black bean has 6g of protein.
Does tempeh or black beans have more carbohydrates?
By weight, tempeh has 50% fewer carbohydrates than black bean - tempeh has 7.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does tempeh or black beans contain more calcium?
Tempeh is a rich source of calcium and it has 220% more calcium than black bean - tempeh has 111mg of calcium in 100 grams and black bean has 35mg of calcium.
Does tempeh or black beans contain more potassium?
Both tempeh and black beans are high in potassium. Tempeh has 30% more potassium than black bean - tempeh has 412mg of potassium in 100 grams and black bean has 308mg of potassium.