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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 has more Folate, and Selenium.
  • Chickpeas's daily need coverage for Folate is 37% higher.
  • Chickpeas contains 9 times less Saturated Fat than Tempeh. Tempeh contains 2.539g of Saturated Fat, while Chickpeas contains 0.269g.

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
:
4
Chickpeas
Chickpeas
Contains more Calcium +126.5%
Contains more Magnesium +68.8%
Contains more Phosphorus +58.3%
Contains more Potassium +41.6%
Contains more Copper +59.1%
Contains more Manganese +26.2%
Contains less Sodium -22.2%
Contains more Zinc +34.2%
Contains more Selenium +∞%
Equal in Iron - 2.89
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +126.5%
Contains more Magnesium +68.8%
Contains more Phosphorus +58.3%
Contains more Potassium +41.6%
Contains more Copper +59.1%
Contains more Manganese +26.2%
Contains less Sodium -22.2%
Contains more Zinc +34.2%
Contains more Selenium +∞%
Equal in Iron - 2.89

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
:
7
Chickpeas
Chickpeas
Contains more Vitamin B2 +468.3%
Contains more Vitamin B3 +401.9%
Contains more Vitamin B6 +54.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.7%
Contains more Folate +616.7%
Equal in Vitamin B5 - 0.286
Tempeh
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B2 +468.3%
Contains more Vitamin B3 +401.9%
Contains more Vitamin B6 +54.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.7%
Contains more Folate +616.7%
Equal in Vitamin B5 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Chickpeas
Chickpeas
Contains more Protein +129%
Contains more Fats +317%
Contains more Other +76.1%
Contains more Carbs +258.9%
Equal in Water - 60.21
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Chickpeas
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 Protein +129%
Contains more Fats +317%
Contains more Other +76.1%
Contains more Carbs +258.9%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +449.7%
Contains more Polyunsaturated fat +272%
Contains less Saturated Fat -89.4%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +449.7%
Contains more Polyunsaturated fat +272%
Contains less Saturated Fat -89.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Chickpeas Opinion
Net carbs 7.64g 19.82g Chickpeas
Protein 20.29g 8.86g Tempeh
Fats 10.8g 2.59g Tempeh
Carbs 7.64g 27.42g Chickpeas
Calories 192kcal 164kcal Tempeh
Sugar 4.8g Tempeh
Fiber 7.6g Chickpeas
Calcium 111mg 49mg Tempeh
Iron 2.7mg 2.89mg Chickpeas
Magnesium 81mg 48mg Tempeh
Phosphorus 266mg 168mg Tempeh
Potassium 412mg 291mg Tempeh
Sodium 9mg 7mg Chickpeas
Zinc 1.14mg 1.53mg Chickpeas
Copper 0.56mg 0.352mg Tempeh
Manganese 1.3mg 1.03mg Tempeh
Selenium 0µg 3.7µg Chickpeas
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.078mg 0.116mg Chickpeas
Vitamin B2 0.358mg 0.063mg Tempeh
Vitamin B3 2.64mg 0.526mg Tempeh
Vitamin B5 0.278mg 0.286mg Chickpeas
Vitamin B6 0.215mg 0.139mg Tempeh
Folate 24µg 172µg Chickpeas
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 4µg Chickpeas
Tryptophan 0.194mg 0.085mg Tempeh
Threonine 0.796mg 0.329mg Tempeh
Isoleucine 0.88mg 0.38mg Tempeh
Leucine 1.43mg 0.631mg Tempeh
Lysine 0.908mg 0.593mg Tempeh
Methionine 0.175mg 0.116mg Tempeh
Phenylalanine 0.893mg 0.475mg Tempeh
Valine 0.92mg 0.372mg Tempeh
Histidine 0.466mg 0.244mg Tempeh
Saturated Fat 2.539g 0.269g Chickpeas
Monounsaturated Fat 3.205g 0.583g Tempeh
Polyunsaturated fat 4.3g 1.156g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
21%
Chickpeas
Minerals Daily Need Coverage Score
73%
Tempeh
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.8g)
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 richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 2.27g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.