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  6. Tempeh vs. Chickpeas

Tempeh vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between tempeh and chickpeas

  • Tempeh has more copper, vitamin B2, phosphorus, vitamin B3, manganese, magnesium, and calcium, while chickpeas have more folate and selenium.
  • Chickpeas' daily need coverage for folate is 37% higher.
  • Chickpeas contain 9 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while chickpeas contain 0.269g.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of chickpeas is 36.

The food types used in this comparison are Tempeh and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Tempeh vs Chickpeas 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.
Tempeh
Tempeh
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +126.5%
Contains more PotassiumPotassium +41.6%
Contains more CopperCopper +59.1%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +26.2%
Contains more ZincZinc +34.2%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
~equal in Iron ~2.89mg

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.
Tempeh
Tempeh
4
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%
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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +401.9%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.7%
Contains more FolateFolate +616.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.286mg

All nutrients comparison - raw data values

Nutrient Tempeh Chickpeas DV% diff.
Folate 24µg 172µg 37%
Fiber 7.6g 30%
Protein 20.29g 8.86g 23%
Copper 0.56mg 0.352mg 23%
Vitamin B2 0.358mg 0.063mg 23%
Polyunsaturated fat 4.3g 1.156g 21%
Phosphorus 266mg 168mg 14%
Fats 10.8g 2.59g 13%
Vitamin B3 2.64mg 0.526mg 13%
Manganese 1.3mg 1.03mg 12%
Saturated fat 2.539g 0.269g 10%
Magnesium 81mg 48mg 8%
Choline 42.8mg 8%
Carbs 7.64g 27.42g 7%
Selenium 0µg 3.7µg 7%
Monounsaturated fat 3.205g 0.583g 7%
Calcium 111mg 49mg 6%
Vitamin B6 0.215mg 0.139mg 6%
Potassium 412mg 291mg 4%
Zinc 1.14mg 1.53mg 4%
Vitamin B1 0.078mg 0.116mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 4µg 3%
Iron 2.7mg 2.89mg 2%
Vitamin E 0.35mg 2%
Calories 192kcal 164kcal 1%
Vitamin C 0mg 1.3mg 1%
Protein per 100 calories 11g 5.4g N/A
Calories per 10 g protein 95kcal 185kcal N/A
Weight per 100 calories 52g 61g N/A
Unsaturated / Saturated Fat ratio 3 6.5 N/A
Net carbs 7.64g 19.82g N/A
Sugar 4.8g N/A
Sodium 9mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.278mg 0.286mg 0%
Tryptophan 0.194mg 0.085mg 0%
Threonine 0.796mg 0.329mg 0%
Isoleucine 0.88mg 0.38mg 0%
Leucine 1.43mg 0.631mg 0%
Lysine 0.908mg 0.593mg 0%
Methionine 0.175mg 0.116mg 0%
Phenylalanine 0.893mg 0.475mg 0%
Valine 0.92mg 0.372mg 0%
Histidine 0.466mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +129%
Contains more FatsFats +317%
Contains more OtherOther +76.1%
Contains more CarbsCarbs +258.9%
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +449.7%
Contains more Poly. FatPolyunsaturated fat +272%
Contains less Sat. FatSaturated fat -89.4%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.