Chickpeas vs Tempeh: Which Is Better?

This article explains the key similarities and differences between chickpeas and tempeh, foods from the legumes and legume product group. Read on to learn more about the chickpeas vs tempeh comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 11, 2023.

Chickpeas and tempeh belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare chickpeas and tempeh and help you learn more about their similarities and differences.


Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.


Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.

It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.

Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Chickpeas vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chickpeas vs tempeh.

This comparison will start by comparing the caloric value of chickpeas and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Energy378 kcal192 kcal
Carbs63 g7.64 g
Sugar10.7 g7.33 g
Fiber12.2 g9.3 g
Protein20.5 g20.3 g
Fat6.04 g10.8 g
Saturated Fat0.603 g2.54 g

Chickpeas vs Tempeh Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tempeh vs chickpeas for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chickpeas and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chickpeas vs Tempeh Protein

Legumes and most legume products, including chickpeas and tempeh, are important sources of plant-based protein.

Chickpeas offer around 1% more protein than tempeh.

Chickpeas have 20.5 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Chickpeas vs Tempeh Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chickpeas and tempeh.

The total amount of carbohydrates is around 88% higher in chickpeas than in tempeh. They have 63 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in tempeh than in chickpeas, 30% precisely.

One handful of tempeh (28 grams) contains 2.1 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chickpeas and tempeh.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than tempeh which chickpeas offer 2.6 grams per portion.

Chickpeas vs Tempeh Fats

Like most other legumes, with the exception of lupins and peanuts, chickpeas and tempeh are low in fat.

Fats in chickpeas and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chickpeas and tempeh:

  • Chickpeas: 6 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, chickpeas are 76% lower in saturated fats.

Chickpeas and tempeh contain 0.6 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Tempeh Vitamins Content

This section will discuss the vitamin content of chickpeas and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chickpeas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Chickpeas and tempeh contain the same amount of vitamin D.

The following table shows the exact amount of vitamins chickpeas and tempeh contain side by side, so you can easily compare them.

Vitamin A67 IU0
Vitamin C4 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.477 mg0.078 mg
Vitamin B2 (Riboflavin)0.212 mg0.358 mg
Vitamin B3 (Niacin)1.54 mg2.64 mg
Vitamin B5 (Pantothenic acid)1.59 mg0.278 mg
Vitamin B6 (Pyroxidine)0.535 mg0.215 mg
Vitamin B9 (Folate)557 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.82 mg0.85 mg
Vitamin K9 µg47 µg

Chickpeas vs Tempeh Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chickpeas and tempeh comparison focuses on their mineral content.

Chickpeas are a better source of calcium, magnesium, and phosphorus than tempeh.

On the other hand, tempeh is a higher amount of copper, iron, manganese, potassium, sodium, and zinc.

Chickpeas and tempeh contain the same amount of fluoride, and selenium.

Check out the table below to learn how chickpeas and tempeh compare when it comes to mineral content.

Calcium57 mg111 mg
Copper0.656 mg0.56 mg
Fluoride2.2 µg2.2 µg
Iron4.31 mg2.7 mg
Magnesium79 mg81 mg
Manganese21.3 mg1.3 mg
Phosphorus252 mg266 mg
Potassium718 mg412 mg
Sodium24 mg9 mg
Zinc2.76 mg1.14 mg

The Final Word

Chickpeas and tempeh are highly nutritious and a great addition to a plant-based diet.

Both chickpeas and tempeh are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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