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Beluga Lentils vs Tempeh: Which One is Better for You?

This article explains the key similarities and differences between beluga lentils and tempeh, foods from the legumes and legume product group. Read on to learn more about the beluga lentils vs tempeh comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 21, 2023.

Beluga Lentils and tempeh 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 beluga lentils and tempeh and help you learn more about their similarities and differences.

Beluga Lentils

Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.

They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.

Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.

They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.

Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.

Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.

Beluga Lentils is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).


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.

Beluga Lentils vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs tempeh.

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

Beluga LentilsTempeh
Energy343 kcal192 kcal
Carbs60 g7.64 g
Sugar2.86 g7.33 g
Fiber31.4 g9.3 g
Protein25.71 g20.3 g
Fat0 g10.8 g
Saturated Fat0 g2.54 g

Beluga Lentils vs Tempeh 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 beluga lentils for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.

However, both beluga lentils and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Beluga Lentils vs Tempeh Protein

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

Beluga Lentils offers around 21% more protein than tempeh.

Beluga Lentils has 25.7 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Beluga Lentils vs Tempeh 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 beluga lentils and tempeh.

The total amount of carbohydrates is around 87% higher in beluga lentils than in tempeh. It have 60 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in beluga lentils than in tempeh, 62% precisely.

One handful of beluga lentils (28 grams) contains 0.8 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in beluga lentils and tempeh.

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

With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than tempeh which beluga lentils offers 2.6 grams per portion.

Beluga Lentils vs Tempeh Fats

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

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

Total fat in beluga lentils and tempeh:

  • Beluga Lentils: 0 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.

Beluga Lentils and tempeh contain 0 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Tempeh Vitamins Content

This section will discuss the vitamin content of beluga lentils and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Beluga Lentils has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin B9 (Folate).

Beluga Lentils and tempeh contain the same amount of vitamin A, and vitamin D.

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

Beluga LentilsTempeh
Vitamin A00
Vitamin C5.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.176 mg0.078 mg
Vitamin B2 (Riboflavin)0.1 mg0.358 mg
Vitamin B3 (Niacin)1.438 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.06 mg0.278 mg
Vitamin B6 (Pyroxidine)0.1 mg0.215 mg
Vitamin B9 (Folate)176 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.85 mg
Vitamin K047 µg

Beluga Lentils vs Tempeh 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 beluga lentils and tempeh comparison focuses on their mineral content.

Beluga Lentils is a better source of calcium, fluoride, magnesium, potassium, and sodium than tempeh.

On the other hand, tempeh is a higher amount of copper, iron, manganese, phosphorus, selenium, and zinc.

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

Beluga LentilsTempeh
Calcium57 mg111 mg
Copper1.599 mg0.56 mg
Fluoride02.2 µg
Iron7.71 mg2.7 mg
Magnesium39 mg81 mg
Manganese1.493 mg1.3 mg
Phosphorus776 mg266 mg
Potassium81 mg412 mg
Selenium0.8 µg0
Sodium09 mg
Zinc4.03 mg1.14 mg

The Final Word

Beluga Lentils and tempeh are highly nutritious and a great addition to a plant-based diet.

Both beluga lentils and tempeh 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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