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  6. Chickpea raw vs. Tempeh

Chickpea raw vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between chickpea raw and tempeh

  • Chickpea raw has more manganese, folate, vitamin B1, vitamin B5, vitamin B6, iron, zinc, and copper; however, tempeh is richer in vitamin B2.
  • Chickpea raw covers your daily manganese needs 870% more than tempeh.
  • Tempeh has 23 times less folate than chickpea raw. Chickpea raw has 557µg of folate, while tempeh has 24µg.
  • Chickpea raw contains less saturated fat.
  • Chickpea raw has a higher glycemic index. The glycemic index of chickpea raw is 36, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tempeh.

Infographic

Chickpea raw vs Tempeh infographic
Infographic link

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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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 PotassiumPotassium +74.3%
Contains more IronIron +59.6%
Contains more CopperCopper +17.1%
Contains more ZincZinc +142.1%
Contains more ManganeseManganese +1538.9%
Contains more CalciumCalcium +94.7%
Contains less SodiumSodium -62.5%
~equal in Magnesium ~81mg
~equal in Phosphorus ~266mg
~equal in Selenium ~0µg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Tempeh
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +511.5%
Contains more Vitamin B5Vitamin B5 +471.2%
Contains more Vitamin B6Vitamin B6 +148.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2220.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +71.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Tempeh DV% diff.
Manganese 21.306mg 1.3mg 870%
Folate 557µg 24µg 133%
Fiber 12.2g 49%
Vitamin B1 0.477mg 0.078mg 33%
Vitamin B5 1.588mg 0.278mg 26%
Vitamin B6 0.535mg 0.215mg 25%
Iron 4.31mg 2.7mg 20%
Choline 99.3mg 18%
Carbs 62.95g 7.64g 18%
Zinc 2.76mg 1.14mg 15%
Vitamin B2 0.212mg 0.358mg 11%
Copper 0.656mg 0.56mg 11%
Polyunsaturated fat 2.731g 4.3g 10%
Saturated fat 0.603g 2.539g 9%
Calories 378kcal 192kcal 9%
Potassium 718mg 412mg 9%
Vitamin K 9µg 8%
Vitamin B3 1.541mg 2.64mg 7%
Fats 6.04g 10.8g 7%
Vitamin E 0.82mg 5%
Calcium 57mg 111mg 5%
Monounsaturated fat 1.377g 3.205g 5%
Vitamin C 4mg 0mg 4%
Vitamin B12 0µg 0.08µg 3%
Phosphorus 252mg 266mg 2%
Sodium 24mg 9mg 1%
Protein 20.47g 20.29g 0%
Net carbs 50.75g 7.64g N/A
Magnesium 79mg 81mg 0%
Sugar 10.7g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.194mg 0%
Threonine 0.766mg 0.796mg 0%
Isoleucine 0.882mg 0.88mg 0%
Leucine 1.465mg 1.43mg 0%
Lysine 1.377mg 0.908mg 0%
Methionine 0.27mg 0.175mg 0%
Phenylalanine 1.103mg 0.893mg 0%
Valine 0.865mg 0.92mg 0%
Histidine 0.566mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 +724%
Contains more OtherOther +76.5%
Contains more FatsFats +78.8%
Contains more WaterWater +676.7%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 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 -76.3%
Contains more Mono. FatMonounsaturated fat +132.8%
Contains more Poly. FatPolyunsaturated fat +57.5%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.