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  6. Tempeh vs. Chickpea raw

Tempeh vs. Chickpea raw — In-Depth Nutrition Comparison

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Significant differences between tempeh and chickpea raw

  • Tempeh has more vitamin B2; however, chickpea raw is richer in manganese, folate, vitamin B1, vitamin B5, vitamin B6, iron, zinc, and copper.
  • Chickpea raw covers your daily manganese needs 870% more than tempeh.
  • Chickpea raw has 4 times less saturated fat than tempeh. Tempeh has 2.539g of saturated fat, while chickpea raw has 0.603g.
  • Chickpea raw has a higher glycemic index. The glycemic index of chickpea raw is 36, while the glycemic index of tempeh is 15.

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

Infographic

Tempeh vs Chickpea raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
Tempeh
2
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +94.7%
Contains less SodiumSodium -62.5%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +59.6%
Contains more CopperCopper +17.1%
Contains more ZincZinc +142.1%
Contains more ManganeseManganese +1538.9%
~equal in Magnesium ~79mg
~equal in Phosphorus ~252mg
~equal in Selenium ~0µg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +71.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +511.5%
Contains more Vitamin B5Vitamin B5 +471.2%
Contains more Vitamin B6Vitamin B6 +148.8%
Contains more FolateFolate +2220.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Chickpea raw DV% diff.
Manganese 1.3mg 21.306mg 870%
Folate 24µg 557µg 133%
Fiber 12.2g 49%
Vitamin B1 0.078mg 0.477mg 33%
Vitamin B5 0.278mg 1.588mg 26%
Vitamin B6 0.215mg 0.535mg 25%
Iron 2.7mg 4.31mg 20%
Choline 99.3mg 18%
Carbs 7.64g 62.95g 18%
Zinc 1.14mg 2.76mg 15%
Vitamin B2 0.358mg 0.212mg 11%
Copper 0.56mg 0.656mg 11%
Polyunsaturated fat 4.3g 2.731g 10%
Saturated fat 2.539g 0.603g 9%
Calories 192kcal 378kcal 9%
Potassium 412mg 718mg 9%
Vitamin K 9µg 8%
Vitamin B3 2.64mg 1.541mg 7%
Fats 10.8g 6.04g 7%
Vitamin E 0.82mg 5%
Calcium 111mg 57mg 5%
Monounsaturated fat 3.205g 1.377g 5%
Vitamin C 0mg 4mg 4%
Vitamin B12 0.08µg 0µg 3%
Phosphorus 266mg 252mg 2%
Sodium 9mg 24mg 1%
Protein 20.29g 20.47g 0%
Net carbs 7.64g 50.75g N/A
Magnesium 81mg 79mg 0%
Sugar 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.194mg 0.2mg 0%
Threonine 0.796mg 0.766mg 0%
Isoleucine 0.88mg 0.882mg 0%
Leucine 1.43mg 1.465mg 0%
Lysine 0.908mg 1.377mg 0%
Methionine 0.175mg 0.27mg 0%
Phenylalanine 0.893mg 1.103mg 0%
Valine 0.92mg 0.865mg 0%
Histidine 0.466mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +78.8%
Contains more WaterWater +676.7%
Contains more CarbsCarbs +724%
Contains more OtherOther +76.5%
~equal in Protein ~20.47g

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +132.8%
Contains more Poly. FatPolyunsaturated fat +57.5%
Contains less Sat. FatSaturated fat -76.3%

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. Chickpea raw - 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.