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Tempeh vs Chickpea - In-Depth Nutrition Comparison

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Significant differences between Tempeh and Chickpea

  • Tempeh has more Vitamin B2, however Chickpea is richer in Manganese, Folate, Vitamin B1, Vitamin B5, Vitamin B6, Iron, Zinc, and Copper.
  • Chickpea covers your daily Manganese needs 870% more than Tempeh.
  • Chickpea has 4 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Chickpea has 0.603g.

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

Infographic

Tempeh vs Chickpea 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 Calcium +94.7%
Contains less Sodium -62.5%
Contains more Iron +59.6%
Contains more Potassium +74.3%
Contains more Zinc +142.1%
Contains more Copper +17.1%
Equal in Magnesium - 79
Equal in Phosphorus - 252
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +94.7%
Contains less Sodium -62.5%
Contains more Iron +59.6%
Contains more Potassium +74.3%
Contains more Zinc +142.1%
Contains more Copper +17.1%
Equal in Magnesium - 79
Equal in Phosphorus - 252

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
Tempeh
3
:
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin B2 +68.9%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B12 +∞%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Chickpea
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
20
Tempeh
74
Chickpea
Mineral Summary Score
70
Tempeh
88
Chickpea

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
122%
Tempeh
123%
Chickpea
Carbohydrates
8%
Tempeh
63%
Chickpea
Fats
50%
Tempeh
28%
Chickpea

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.