Pilaf vs. Tempeh — In-Depth Nutrition Comparison
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What are the main differences between pilaf and tempeh?
- Pilaf is richer in selenium, folate, vitamin B1, vitamin B3, and vitamin B6, yet tempeh is richer in copper, vitamin B2, manganese, and phosphorus.
- Pilaf's daily need coverage for selenium is 59% higher.
- Pilaf has 145 times more sodium than tempeh. Pilaf has 1303mg of sodium, while tempeh has 9mg.
- Tempeh has a lower glycemic index than pilaf.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Tempeh types in this comparison.
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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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more CalciumCalcium | +33.7% |
| Contains more PotassiumPotassium | +119.1% |
| Contains more IronIron | +10.7% |
| Contains more CopperCopper | +237.3% |
| Contains more ZincZinc | +12.9% |
| Contains more PhosphorusPhosphorus | +72.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +47.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +673.1% |
| Contains more Vitamin B3Vitamin B3 | +132.1% |
| Contains more Vitamin B5Vitamin B5 | +157.2% |
| Contains more Vitamin B6Vitamin B6 | +86% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +783.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +311.5% |
| Contains more Vitamin B12Vitamin B12 | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 0µg | 59% |
| Sodium | 1303mg | 9mg | 56% |
| Folate | 212µg | 24µg | 47% |
| Vitamin B1 | 0.603mg | 0.078mg | 44% |
| Copper | 0.166mg | 0.56mg | 44% |
| Starch | 71.23g | 29% | |
| Polyunsaturated fat | 0.377g | 4.3g | 26% |
| Carbs | 76.31g | 7.64g | 23% |
| Vitamin B3 | 6.127mg | 2.64mg | 22% |
| Vitamin B2 | 0.087mg | 0.358mg | 21% |
| Protein | 10.42g | 20.29g | 20% |
| Manganese | 0.882mg | 1.3mg | 18% |
| Phosphorus | 154mg | 266mg | 16% |
| Fats | 1.37g | 10.8g | 15% |
| Vitamin B6 | 0.4mg | 0.215mg | 14% |
| Magnesium | 32mg | 81mg | 12% |
| Saturated fat | 0.307g | 2.539g | 10% |
| Vitamin B5 | 0.715mg | 0.278mg | 9% |
| Calories | 359kcal | 192kcal | 8% |
| Potassium | 188mg | 412mg | 7% |
| Monounsaturated fat | 0.373g | 3.205g | 7% |
| Fiber | 1.2g | 5% | |
| Vitamin C | 4.1mg | 0mg | 5% |
| Iron | 2.44mg | 2.7mg | 3% |
| Calcium | 83mg | 111mg | 3% |
| Vitamin B12 | 0.02µg | 0.08µg | 3% |
| Choline | 17.5mg | 3% | |
| Zinc | 1.01mg | 1.14mg | 1% |
| Net carbs | 75.11g | 7.64g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.194mg | 0% |
| Threonine | 0.221mg | 0.796mg | 0% |
| Isoleucine | 0.279mg | 0.88mg | 0% |
| Leucine | 0.523mg | 1.43mg | 0% |
| Lysine | 0.189mg | 0.908mg | 0% |
| Methionine | 0.145mg | 0.175mg | 0% |
| Phenylalanine | 0.32mg | 0.893mg | 0% |
| Valine | 0.374mg | 0.92mg | 0% |
| Histidine | 0.15mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +898.8% |
| Contains more OtherOther | +138.3% |
| Contains more ProteinProtein | +94.7% |
| Contains more FatsFats | +688.3% |
| Contains more WaterWater | +641.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +759.2% |
| Contains more Poly. FatPolyunsaturated fat | +1040.6% |
