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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
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" 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 Zinc +142.1%
Contains more Copper +17.1%
Contains more Calcium +94.7%
Contains less Sodium -62.5%
Equal in Magnesium - 81
Equal in Phosphorus - 266
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +59.6%
Contains more Potassium +74.3%
Contains more Zinc +142.1%
Contains more Copper +17.1%
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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Chickpea Tempeh Opinion
Net carbs 50.75g 7.64g Chickpea
Protein 20.47g 20.29g Chickpea
Fats 6.04g 10.8g Tempeh
Carbs 62.95g 7.64g Chickpea
Calories 378kcal 192kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g g Tempeh
Fiber 12.2g g Chickpea
Calcium 57mg 111mg Tempeh
Iron 4.31mg 2.7mg Chickpea
Magnesium 79mg 81mg Tempeh
Phosphorus 252mg 266mg Tempeh
Potassium 718mg 412mg Chickpea
Sodium 24mg 9mg Tempeh
Zinc 2.76mg 1.14mg Chickpea
Copper 0.656mg 0.56mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.078mg Chickpea
Vitamin B2 0.212mg 0.358mg Tempeh
Vitamin B3 1.541mg 2.64mg Tempeh
Vitamin B5 1.588mg 0.278mg Chickpea
Vitamin B6 0.535mg 0.215mg Chickpea
Folate 557µg 24µg Chickpea
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 9µg µg Chickpea
Tryptophan 0.2mg 0.194mg Chickpea
Threonine 0.766mg 0.796mg Tempeh
Isoleucine 0.882mg 0.88mg Chickpea
Leucine 1.465mg 1.43mg Chickpea
Lysine 1.377mg 0.908mg Chickpea
Methionine 0.27mg 0.175mg Chickpea
Phenylalanine 1.103mg 0.893mg Chickpea
Valine 0.865mg 0.92mg Tempeh
Histidine 0.566mg 0.466mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.603g 2.539g Chickpea
Monounsaturated Fat 1.377g 3.205g Tempeh
Polyunsaturated fat 2.731g 4.3g Tempeh

Which food is preferable for your diet?

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

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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

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.

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.