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  6. Tempeh vs. Rye

Tempeh vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Rye?

  • Tempeh is richer in Copper, and Calcium, yet Rye is richer in Manganese, Selenium, Vitamin B5, Vitamin B1, Zinc, Vitamin B3, and Phosphorus.
  • Rye's daily need coverage for Manganese is 56% higher.
  • Tempeh has 13 times more Saturated Fat than Rye. Tempeh has 2.539g of Saturated Fat, while Rye has 0.197g.

We used Tempeh and Rye grain types in this comparison.

Infographic

Tempeh vs Rye 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
3
:
7
Rye
Rye
Contains more Calcium +362.5%
Contains more Copper +52.6%
Contains more Magnesium +35.8%
Contains more Phosphorus +24.8%
Contains more Potassium +23.8%
Contains less Sodium -77.8%
Contains more Zinc +132.5%
Contains more Manganese +98.2%
Contains more Selenium +∞%
Equal in Iron - 2.63
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +362.5%
Contains more Copper +52.6%
Contains more Magnesium +35.8%
Contains more Phosphorus +24.8%
Contains more Potassium +23.8%
Contains less Sodium -77.8%
Contains more Zinc +132.5%
Contains more Manganese +98.2%
Contains more Selenium +∞%
Equal in Iron - 2.63

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
:
8
Rye
Rye
Contains more Vitamin B2 +42.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +423.7%
Contains more Vitamin B6 +36.7%
Contains more Folate +58.3%
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +423.7%
Contains more Vitamin B6 +36.7%
Contains more Folate +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
:
1
Rye
Rye
Contains more Protein +96.2%
Contains more Fats +562.6%
Contains more Water +462.7%
Contains more Carbs +892.9%
Equal in Other - 1.57
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +96.2%
Contains more Fats +562.6%
Contains more Water +462.7%
Contains more Carbs +892.9%
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1440.9%
Contains more Polyunsaturated fat +460.6%
Contains less Saturated Fat -92.2%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1440.9%
Contains more Polyunsaturated fat +460.6%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Rye Opinion
Net carbs 7.64g 60.76g Rye
Protein 20.29g 10.34g Tempeh
Fats 10.8g 1.63g Tempeh
Carbs 7.64g 75.86g Rye
Calories 192kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Tempeh
Fiber 15.1g Rye
Calcium 111mg 24mg Tempeh
Iron 2.7mg 2.63mg Tempeh
Magnesium 81mg 110mg Rye
Phosphorus 266mg 332mg Rye
Potassium 412mg 510mg Rye
Sodium 9mg 2mg Rye
Zinc 1.14mg 2.65mg Rye
Copper 0.56mg 0.367mg Tempeh
Manganese 1.3mg 2.577mg Rye
Selenium 0µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.85mg Rye
Vitamin B1 0.078mg 0.316mg Rye
Vitamin B2 0.358mg 0.251mg Tempeh
Vitamin B3 2.64mg 4.27mg Rye
Vitamin B5 0.278mg 1.456mg Rye
Vitamin B6 0.215mg 0.294mg Rye
Folate 24µg 38µg Rye
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 5.9µg Rye
Tryptophan 0.194mg 0.108mg Tempeh
Threonine 0.796mg 0.289mg Tempeh
Isoleucine 0.88mg 0.208mg Tempeh
Leucine 1.43mg 0.563mg Tempeh
Lysine 0.908mg 0.286mg Tempeh
Methionine 0.175mg 0.153mg Tempeh
Phenylalanine 0.893mg 0.435mg Tempeh
Valine 0.92mg 0.317mg Tempeh
Histidine 0.466mg 0.189mg Tempeh
Saturated Fat 2.539g 0.197g Rye
Monounsaturated Fat 3.205g 0.208g Tempeh
Polyunsaturated fat 4.3g 0.767g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Rye
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
36%
Rye
Minerals Daily Need Coverage Score
73%
Tempeh
98%
Rye

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 19)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.342g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.