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  6. Tempeh vs. Cowpea (Black-eyed pea)

Tempeh vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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What are the differences between tempeh and cowpea (Black-eyed pea)?

  • Tempeh is higher in manganese, copper, vitamin B2, phosphorus, vitamin B3, vitamin B6, and calcium, yet cowpea (Black-eyed pea) is higher in folate and vitamin B1.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 46% more.
  • Tempeh has 18 times more saturated fat than cowpea (Black-eyed pea). While tempeh has 2.539g of saturated fat, cowpea (Black-eyed pea) has only 0.138g.
  • The glycemic index of tempeh is lower.

We used Tempeh and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Tempeh vs Cowpea (Black-eyed pea) 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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more MagnesiumMagnesium +52.8%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +48.2%
Contains more CopperCopper +109%
Contains more PhosphorusPhosphorus +70.5%
Contains more ManganeseManganese +173.7%
Contains more ZincZinc +13.2%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
~equal in Iron ~2.51mg

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 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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B2Vitamin B2 +550.9%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +159%
Contains more Vitamin B5Vitamin B5 +47.8%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Cowpea (Black-eyed pea) DV% diff.
Folate 24µg 208µg 46%
Manganese 1.3mg 0.475mg 36%
Copper 0.56mg 0.268mg 32%
Polyunsaturated fat 4.3g 0.225g 27%
Fiber 6.5g 26%
Protein 20.29g 7.73g 25%
Vitamin B2 0.358mg 0.055mg 23%
Fats 10.8g 0.53g 16%
Phosphorus 266mg 156mg 16%
Vitamin B3 2.64mg 0.495mg 13%
Saturated fat 2.539g 0.138g 11%
Vitamin B1 0.078mg 0.202mg 10%
Vitamin B6 0.215mg 0.1mg 9%
Calcium 111mg 24mg 9%
Monounsaturated fat 3.205g 0.044g 8%
Magnesium 81mg 53mg 7%
Choline 32.2mg 6%
Selenium 0µg 2.5µg 5%
Calories 192kcal 116kcal 4%
Potassium 412mg 278mg 4%
Carbs 7.64g 20.76g 4%
Vitamin B5 0.278mg 0.411mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin E 0.28mg 2%
Iron 2.7mg 2.51mg 2%
Zinc 1.14mg 1.29mg 1%
Vitamin K 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 7.64g 14.26g N/A
Sugar 3.3g N/A
Sodium 9mg 4mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.194mg 0.095mg 0%
Threonine 0.796mg 0.294mg 0%
Isoleucine 0.88mg 0.314mg 0%
Leucine 1.43mg 0.592mg 0%
Lysine 0.908mg 0.523mg 0%
Methionine 0.175mg 0.11mg 0%
Phenylalanine 0.893mg 0.451mg 0%
Valine 0.92mg 0.368mg 0%
Histidine 0.466mg 0.24mg 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
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +162.5%
Contains more FatsFats +1937.7%
Contains more OtherOther +72.3%
Contains more CarbsCarbs +171.7%
Contains more WaterWater +17.4%

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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +7184.1%
Contains more Poly. FatPolyunsaturated fat +1811.1%
Contains less Sat. FatSaturated fat -94.6%

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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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.