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Chickpea vs Tempeh - In-Depth Nutrition Comparison

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Significant differences between Chickpea and Tempeh

  • Chickpea has more Manganese, Folate, Vitamin B1, Vitamin B5, Vitamin B6, Iron, Zinc, and Copper, however Tempeh is richer in Vitamin B2.
  • Chickpea covers your daily Manganese needs 870% more than Tempeh.
  • Tempeh has 23 times less Folate than Chickpea. Chickpea has 557µg of Folate, while Tempeh has 24µg.
  • Chickpea contains less Saturated Fat.

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

Infographic

Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +59.6%
Contains more Potassium +74.3%
Contains more Copper +17.1%
Contains more Zinc +142.1%
Contains more Calcium +94.7%
Contains less Sodium -62.5%
Equal in Magnesium - 81
Equal in Phosphorus - 266
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +59.6%
Contains more Potassium +74.3%
Contains more Copper +17.1%
Contains more Zinc +142.1%
Contains more Calcium +94.7%
Contains less Sodium -62.5%
Equal in Magnesium - 81
Equal in Phosphorus - 266

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +511.5%
Contains more Vitamin B5 +471.2%
Contains more Vitamin B6 +148.8%
Contains more Folate +2220.8%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +511.5%
Contains more Vitamin B5 +471.2%
Contains more Vitamin B6 +148.8%
Contains more Folate +2220.8%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
20
Tempeh
Mineral Summary Score
88
Chickpea
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
122%
Tempeh
Carbohydrates
63%
Chickpea
8%
Tempeh
Fats
28%
Chickpea
50%
Tempeh

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 21)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 1.936g)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Chickpea Tempeh Opinion
Calories 378 192 Chickpea
Protein 20.47 20.29 Chickpea
Fats 6.04 10.8 Tempeh
Vitamin C 4 0 Chickpea
Carbs 62.95 7.64 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 2.7 Chickpea
Calcium 57 111 Tempeh
Potassium 718 412 Chickpea
Magnesium 79 81 Tempeh
Sugar 10.7 Tempeh
Fiber 12.2 Chickpea
Copper 0.656 0.56 Chickpea
Zinc 2.76 1.14 Chickpea
Starch
Phosphorus 252 266 Tempeh
Sodium 24 9 Tempeh
Vitamin A 67 0 Chickpea
Vitamin E 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.078 Chickpea
Vitamin B2 0.212 0.358 Tempeh
Vitamin B3 1.541 2.64 Tempeh
Vitamin B5 1.588 0.278 Chickpea
Vitamin B6 0.535 0.215 Chickpea
Vitamin B12 0 0.08 Tempeh
Vitamin K 9 Chickpea
Folate 557 24 Chickpea
Trans Fat 0 0
Saturated Fat 0.603 2.539 Chickpea
Monounsaturated Fat 1.377 3.205 Tempeh
Polyunsaturated fat 2.731 4.3 Tempeh
Tryptophan 0.2 0.194 Chickpea
Threonine 0.766 0.796 Tempeh
Isoleucine 0.882 0.88 Chickpea
Leucine 1.465 1.43 Chickpea
Lysine 1.377 0.908 Chickpea
Methionine 0.27 0.175 Chickpea
Phenylalanine 1.103 0.893 Chickpea
Valine 0.865 0.92 Tempeh
Histidine 0.566 0.466 Chickpea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - 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.