Chickpeas vs tempeh: which is healthier?

Chickpeas are more nutrient-dense, scoring 56/100 against 47/100 for tempeh. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Chickpeas

56/100Moderate nutrient density

164 kcal per 100 g. 1 cup cooked: 164 g

Higher score

Tempeh

47/100Moderate nutrient density

192 kcal per 100 g. 3 oz: 85 g

Which to pick for your goal

Fewer caloriesChickpeas164 vs 192 kcal per 100 g
More proteinTempeh8.9 vs 20 g per 100 g
More fiberChickpeas7.6 vs 0 g per 100 g
Less sugarTempeh4.8 vs 0 g per 100 g
More potassiumTempeh291 vs 412 mg per 100 g
Less saturated fatChickpeas0.3 vs 2.5 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Chickpeas, 100 g	Tempeh, 100 g	Chickpeas, 164 g	Tempeh, 85 g
Calories	164 kcal	192 kcal	269 kcal	163 kcal
Protein	8.9 g	20 g	15 g	17 g
Carbohydrates	27 g	7.6 g	45 g	6.5 g
Sugars	4.8 g	0 g	7.9 g	0 g
Fiber	7.6 g	0 g	12 g	0 g
Fat	2.6 g	11 g	4.2 g	9.2 g
Saturated fat	0.3 g	2.5 g	0.4 g	2.2 g
Vitamin C	1.3 mg	0 mg	2.1 mg	0 mg
Vitamin A	1 µg	0 µg	1.6 µg	0 µg
Potassium	291 mg	412 mg	477 mg	350 mg
Iron	2.9 mg	2.7 mg	4.7 mg	2.3 mg
Calcium	49 mg	111 mg	80 mg	94 mg
Magnesium	48 mg	81 mg	79 mg	69 mg
Sodium	7 mg	9 mg	11 mg	7.7 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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