Tempeh vs Vigna Mungo Beans: Difference, Benefits, More

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

Tempeh

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.

Vigna Mungo Beans

Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.

Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.

In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.

It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.

Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.

Tempeh vs Vigna Mungo 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 vigna mungo beans.

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

Tempeh vs Vigna Mungo 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 vigna mungo beans for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.

However, both tempeh and vigna mungo 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 Vigna Mungo Beans Protein

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

Vigna Mungo Beans offer around 19% more protein than tempeh.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Tempeh vs Vigna Mungo 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 vigna mungo beans.

The total amount of carbohydrates is around 87% higher in vigna mungo beans than in tempeh. They have 59 grams per 100 grams, compared to 7.6 grams in tempeh.

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There’s less sugar in vigna mungo beans than in tempeh, 14% precisely.

One handful of vigna mungo beans (28 grams) contains 1.8 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in tempeh and vigna mungo beans.

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

With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than tempeh which offer 2.6 grams per portion.

Tempeh vs Vigna Mungo Beans Fats

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

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

Total fat in tempeh and vigna mungo beans:

• Tempeh: 10.8 grams per 100 grams
• Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 96% lower in saturated fats.

Vigna Mungo Beans and tempeh contain 0.1 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Tempeh vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of tempeh and vigna mungo 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 A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, vigna mungo beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

Tempeh and vigna mungo beans contain the same amount of vitamin C, and vitamin D.

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

Tempeh vs Vigna Mungo 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 vigna mungo 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 vigna mungo beans.

Tempeh and vigna mungo beans contain the same amount of fluoride.

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

The Final Word

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

Both tempeh and vigna mungo 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.