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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, zinc, selenium, and manganese, 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the 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
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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Tempeh
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
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
~equal in Choline ~mg

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
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 OtherOther +74.1%
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea flour (besan) Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

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%
Selenium 8.3µg 0µg 15%
Zinc 2.81mg 1.14mg 15%
Manganese 1.6mg 1.3mg 13%
Potassium 846mg 412mg 13%
Calories 387kcal 192kcal 10%
Polyunsaturated fat 2.983g 4.3g 9%
Saturated fat 0.693g 2.539g 8%
Vitamin K 9.1µg 8%
Phosphorus 318mg 266mg 7%
Calcium 45mg 111mg 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%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea flour (besan) Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Chickpea flour (besan)
19%
Tempeh
Minerals Daily Need Coverage Score
117%
Chickpea flour (besan)
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated fat (difference - 1.846g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.