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  6. Tempeh vs. Pilaf

Tempeh vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Pilaf?

  • Tempeh is richer in Copper, Vitamin B2, Manganese, and Phosphorus, yet Pilaf is richer in Selenium, Folate, Vitamin B1, Vitamin B3, and Vitamin B6.
  • Pilaf's daily need coverage for Selenium is 59% higher.
  • Tempeh has 4 times more Vitamin B2 than Pilaf. Tempeh has 0.358mg of Vitamin B2, while Pilaf has 0.087mg.
  • Tempeh contains less Sodium.

We used Tempeh and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

Tempeh vs Pilaf 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
9
:
1
Pilaf
Pilaf
Contains more Calcium +33.7%
Contains more Iron +10.7%
Contains more Magnesium +153.1%
Contains more Phosphorus +72.7%
Contains more Potassium +119.1%
Contains less Sodium -99.3%
Contains more Zinc +12.9%
Contains more Copper +237.3%
Contains more Manganese +47.4%
Contains more Selenium +∞%
Equal in Iron - 2.44
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Calcium +33.7%
Contains more Iron +10.7%
Contains more Magnesium +153.1%
Contains more Phosphorus +72.7%
Contains more Potassium +119.1%
Contains less Sodium -99.3%
Contains more Zinc +12.9%
Contains more Copper +237.3%
Contains more Manganese +47.4%
Contains more Selenium +∞%
Equal in Iron - 2.44

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
2
:
9
Pilaf
Pilaf
Contains more Vitamin B2 +311.5%
Contains more Vitamin B12 +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +673.1%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +157.2%
Contains more Vitamin B6 +86%
Contains more Folate +783.3%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin B2 +311.5%
Contains more Vitamin B12 +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +673.1%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +157.2%
Contains more Vitamin B6 +86%
Contains more Folate +783.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Pilaf
Pilaf
Contains more Protein +94.7%
Contains more Fats +688.3%
Contains more Water +641.9%
Contains more Carbs +898.8%
Contains more Other +138.3%
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Protein +94.7%
Contains more Fats +688.3%
Contains more Water +641.9%
Contains more Carbs +898.8%
Contains more Other +138.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +759.2%
Contains more Polyunsaturated fat +1040.6%
Contains less Saturated Fat -87.9%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +759.2%
Contains more Polyunsaturated fat +1040.6%
Contains less Saturated Fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Pilaf
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tempeh Pilaf Opinion
Net carbs 7.64g 75.11g Pilaf
Protein 20.29g 10.42g Tempeh
Fats 10.8g 1.37g Tempeh
Carbs 7.64g 76.31g Pilaf
Calories 192kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Tempeh
Fiber 1.2g Pilaf
Calcium 111mg 83mg Tempeh
Iron 2.7mg 2.44mg Tempeh
Magnesium 81mg 32mg Tempeh
Phosphorus 266mg 154mg Tempeh
Potassium 412mg 188mg Tempeh
Sodium 9mg 1303mg Tempeh
Zinc 1.14mg 1.01mg Tempeh
Copper 0.56mg 0.166mg Tempeh
Manganese 1.3mg 0.882mg Tempeh
Selenium 0µg 32.4µg Pilaf
Vitamin A 0IU 14IU Pilaf
Vitamin A RAE 0µg 4µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 0mg 4.1mg Pilaf
Vitamin B1 0.078mg 0.603mg Pilaf
Vitamin B2 0.358mg 0.087mg Tempeh
Vitamin B3 2.64mg 6.127mg Pilaf
Vitamin B5 0.278mg 0.715mg Pilaf
Vitamin B6 0.215mg 0.4mg Pilaf
Folate 24µg 212µg Pilaf
Vitamin B12 0.08µg 0.02µg Tempeh
Vitamin K 0.5µg Pilaf
Tryptophan 0.194mg 0.086mg Tempeh
Threonine 0.796mg 0.221mg Tempeh
Isoleucine 0.88mg 0.279mg Tempeh
Leucine 1.43mg 0.523mg Tempeh
Lysine 0.908mg 0.189mg Tempeh
Methionine 0.175mg 0.145mg Tempeh
Phenylalanine 0.893mg 0.32mg Tempeh
Valine 0.92mg 0.374mg Tempeh
Histidine 0.466mg 0.15mg Tempeh
Cholesterol 0mg 1mg Tempeh
Saturated Fat 2.539g 0.307g Pilaf
Monounsaturated Fat 3.205g 0.373g Tempeh
Polyunsaturated fat 4.3g 0.377g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Tempeh
50%
Pilaf
Minerals Daily Need Coverage Score
73%
Tempeh
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1294mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 2.232g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.