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  6. Chickpea flour (besan) vs. Tempeh

Chickpea flour (besan) vs. Tempeh — In-Depth Nutrition Comparison

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Differences between chickpea flour (besan) and tempeh

  • Chickpea flour (besan) has more folate, copper, vitamin B1, iron, vitamin B6, magnesium, carbs, zinc, and selenium, while tempeh has more vitamin B2.
  • Chickpea flour (besan)'s daily need coverage for folate is 103% higher.

The food types used in this comparison are Chickpea flour (besan) and Tempeh.

Infographic

Chickpea flour (besan) vs Tempeh infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Tempeh
Tempeh
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more MagnesiumMagnesium +104.9%
Contains more PotassiumPotassium +105.3%
Contains more IronIron +80%
Contains more CopperCopper +62.9%
Contains more ZincZinc +146.5%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +23.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +146.7%
Contains less SodiumSodium -85.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +523.1%
Contains more Vitamin B5Vitamin B5 +118%
Contains more Vitamin B6Vitamin B6 +128.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1720.8%
Contains more Vitamin B2Vitamin B2 +237.7%
Contains more Vitamin B3Vitamin B3 +49.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Tempeh DV% diff.
Folate 437µg 24µg 103%
Fiber 10.8g 43%
Copper 0.912mg 0.56mg 39%
Vitamin B1 0.486mg 0.078mg 34%
Iron 4.86mg 2.7mg 27%
Vitamin B6 0.492mg 0.215mg 21%
Magnesium 166mg 81mg 20%
Vitamin B2 0.106mg 0.358mg 19%
Carbs 57.82g 7.64g 17%
Zinc 2.81mg 1.14mg 15%
Selenium 8.3µg 0µg 15%
Potassium 846mg 412mg 13%
Manganese 1.6mg 1.3mg 13%
Calories 387kcal 192kcal 10%
Polyunsaturated fat 2.983g 4.3g 9%
Vitamin K 9.1µg 8%
Saturated fat 0.693g 2.539g 8%
Calcium 45mg 111mg 7%
Phosphorus 318mg 266mg 7%
Vitamin B5 0.606mg 0.278mg 7%
Fats 6.69g 10.8g 6%
Vitamin E 0.83mg 6%
Vitamin B3 1.762mg 2.64mg 5%
Protein 22.39g 20.29g 4%
Monounsaturated fat 1.504g 3.205g 4%
Vitamin B12 0µg 0.08µg 3%
Sodium 64mg 9mg 2%
Protein per 100 calories 5.8g 11g N/A
Calories per 10 g protein 173kcal 95kcal N/A
Weight per 100 calories 26g 52g N/A
Unsaturated / Saturated Fat ratio 6.5 3 N/A
Net carbs 47.02g 7.64g N/A
Sugar 10.85g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Tempeh
Tempeh
2
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 CarbsCarbs +656.8%
Contains more FatsFats +61.4%
Contains more WaterWater +480.3%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +113.1%
Contains more Poly. FatPolyunsaturated fat +44.2%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.