Chickpeas vs. Tempeh
Nutrition comparison of Cooked Chickpeas and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and tempeh:
- Both chickpeas and tempeh are high in calcium, calories, iron, potassium and protein.
- Chickpea has 8.4 times less saturated fat than tempeh.
- Chickpea is an excellent source of dietary fiber.
- Tempeh has 72% less carbohydrates than chickpea.
- Tempeh has more riboflavin, niacin and Vitamin B12, however, chickpea contains more folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and tempeh are high in calories. Tempeh has 17% more calories than chickpea - chickpea has 164 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Tempeh | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 65% | 15% |
| Fat | 14% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 72% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than tempeh - chickpea has 7.6g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both chickpeas and tempeh are high in protein. Tempeh has 129% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Chickpea has 8.4 times less saturated fat than tempeh - chickpea has 0.27g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than tempeh - chickpea has 1.3mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Chickpeas and tempeh contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Chickpeas and tempeh contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Chickpeas and tempeh contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin and Vitamin B12, however, chickpea contains more folate. Both chickpeas and tempeh contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Chickpeas | Tempeh | |
|---|---|---|
| Thiamin | 0.116 MG | 0.078 MG |
| Riboflavin | 0.063 MG | 0.358 MG |
| Niacin | 0.526 MG | 2.64 MG |
| Pantothenic acid | 0.286 MG | 0.278 MG |
| Vitamin B6 | 0.139 MG | 0.215 MG |
| Folate | 172 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both chickpeas and tempeh are high in calcium. Tempeh has 127% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both chickpeas and tempeh are high in iron. Chickpea has a little more iron (7%) than tempeh by weight - chickpea has 2.9mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both chickpeas and tempeh are high in potassium. Tempeh has 42% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.248 G |
| Total | 0.043 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Tempeh | |
|---|---|---|
| linoleic acid | 1.113 G | 4.052 G |
| Total | 1.113 G | 4.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chickpeas or Tempeh .
Cooked Chickpeas g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chickpeas or tempeh contain more calories in 100 grams?Both chickpeas and tempeh are high in calories. Tempeh has 20% more calories than chickpea - chickpea has 164 calories in 100g and tempeh has 192 calories.
Is chickpeas or tempeh better for protein?
Both chickpeas and tempeh are high in protein. Tempeh has 130% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does chickpeas or tempeh have more carbohydrates?
By weight, tempeh has 70% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does chickpeas or tempeh contain more calcium?
Both chickpeas and tempeh are high in calcium. Tempeh has 130% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does chickpeas or tempeh contain more iron?
Both chickpeas and tempeh are high in iron. Chickpea has a little more iron ( 10%) than tempeh by weight - chickpea has 2.9mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does chickpeas or tempeh contain more potassium?
Both chickpeas and tempeh are high in potassium. Tempeh has 40% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and tempeh has 412mg of potassium.