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  6. Tempeh vs. Wild rice

Tempeh vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Wild rice

  • Wild rice has less Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Calcium, Potassium, and Vitamin B3 than Tempeh.
  • Tempeh covers your daily need of Copper 49% more than Wild rice.
  • Tempeh has 52 times more Saturated Fat than Wild rice. While Tempeh has 2.539g of Saturated Fat, Wild rice has only 0.049g.

These are the specific foods used in this comparison Tempeh and Wild rice, cooked.

Infographic

Tempeh vs Wild rice 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
7
:
3
Wild rice
Wild rice
Contains more Calcium +3600%
Contains more Iron +350%
Contains more Magnesium +153.1%
Contains more Phosphorus +224.4%
Contains more Potassium +307.9%
Contains more Copper +362.8%
Contains more Manganese +361%
Contains less Sodium -66.7%
Contains more Zinc +17.5%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +3600%
Contains more Iron +350%
Contains more Magnesium +153.1%
Contains more Phosphorus +224.4%
Contains more Potassium +307.9%
Contains more Copper +362.8%
Contains more Manganese +361%
Contains less Sodium -66.7%
Contains more Zinc +17.5%
Contains more Selenium +∞%

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
6
:
4
Wild rice
Wild rice
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +311.5%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +59.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Equal in Folate - 26
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +311.5%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +59.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Wild rice
Wild rice
Contains more Protein +408.5%
Contains more Fats +3076.5%
Contains more Other +305%
Contains more Carbs +179.3%
Contains more Water +23.9%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +408.5%
Contains more Fats +3076.5%
Contains more Other +305%
Contains more Carbs +179.3%
Contains more Water +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +1918.8%
Contains less Saturated Fat -98.1%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +6310%
Contains more Polyunsaturated fat +1918.8%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Wild rice Opinion
Net carbs 7.64g 19.54g Wild rice
Protein 20.29g 3.99g Tempeh
Fats 10.8g 0.34g Tempeh
Carbs 7.64g 21.34g Wild rice
Calories 192kcal 101kcal Tempeh
Fructose 0.2g Wild rice
Sugar 0.73g Tempeh
Fiber 1.8g Wild rice
Calcium 111mg 3mg Tempeh
Iron 2.7mg 0.6mg Tempeh
Magnesium 81mg 32mg Tempeh
Phosphorus 266mg 82mg Tempeh
Potassium 412mg 101mg Tempeh
Sodium 9mg 3mg Wild rice
Zinc 1.14mg 1.34mg Wild rice
Copper 0.56mg 0.121mg Tempeh
Manganese 1.3mg 0.282mg Tempeh
Selenium 0µg 0.8µg Wild rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.078mg 0.052mg Tempeh
Vitamin B2 0.358mg 0.087mg Tempeh
Vitamin B3 2.64mg 1.287mg Tempeh
Vitamin B5 0.278mg 0.154mg Tempeh
Vitamin B6 0.215mg 0.135mg Tempeh
Folate 24µg 26µg Wild rice
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 0.5µg Wild rice
Tryptophan 0.194mg 0.049mg Tempeh
Threonine 0.796mg 0.127mg Tempeh
Isoleucine 0.88mg 0.167mg Tempeh
Leucine 1.43mg 0.276mg Tempeh
Lysine 0.908mg 0.17mg Tempeh
Methionine 0.175mg 0.119mg Tempeh
Phenylalanine 0.893mg 0.195mg Tempeh
Valine 0.92mg 0.232mg Tempeh
Histidine 0.466mg 0.104mg Tempeh
Saturated Fat 2.539g 0.049g Wild rice
Monounsaturated Fat 3.205g 0.05g Tempeh
Polyunsaturated fat 4.3g 0.213g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
73%
Tempeh
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.49g)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.