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Brown rice vs Tempeh - In-Depth Nutrition Comparison

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Differences between Brown rice and Tempeh

  • Brown rice contains less Copper, Iron, Phosphorus, Vitamin B2, Manganese, Calcium, Selenium, Magnesium, and Potassium than Tempeh.
  • Tempeh's daily need coverage for Copper is 50% higher.
  • The amount of Saturated Fat in Brown rice is lower.

The food types used in this comparison are Rice, brown, long-grain, cooked and Tempeh.

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Brown rice vs Tempeh infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -55.6%
Contains more Iron +382.1%
Contains more Calcium +3600%
Contains more Potassium +379.1%
Contains more Magnesium +107.7%
Contains more Copper +428.3%
Contains more Zinc +60.6%
Contains more Phosphorus +158.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains less Sodium -55.6%
Contains more Iron +382.1%
Contains more Calcium +3600%
Contains more Potassium +379.1%
Contains more Magnesium +107.7%
Contains more Copper +428.3%
Contains more Zinc +60.6%
Contains more Phosphorus +158.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tempeh
Contains more Vitamin B1 +128.2%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B2 +418.8%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Contains more Folate +166.7%
Equal in Vitamin B3 - 2.64
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B2 +418.8%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Contains more Folate +166.7%
Equal in Vitamin B3 - 2.64

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
20
Tempeh
Mineral Summary Score
20
Brown rice
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
122%
Tempeh
Carbohydrates
26%
Brown rice
8%
Tempeh
Fats
4%
Brown rice
50%
Tempeh

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.279g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Brown rice Tempeh Opinion
Calories 123 192 Tempeh
Protein 2.74 20.29 Tempeh
Fats 0.97 10.8 Tempeh
Vitamin C 0 0
Carbs 25.58 7.64 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 2.7 Tempeh
Calcium 3 111 Tempeh
Potassium 86 412 Tempeh
Magnesium 39 81 Tempeh
Sugar 0.24 Tempeh
Fiber 1.6 Brown rice
Copper 0.106 0.56 Tempeh
Zinc 0.71 1.14 Tempeh
Starch 24.79 Brown rice
Phosphorus 103 266 Tempeh
Sodium 4 9 Brown rice
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.078 Brown rice
Vitamin B2 0.069 0.358 Tempeh
Vitamin B3 2.561 2.64 Tempeh
Vitamin B5 0.38 0.278 Brown rice
Vitamin B6 0.123 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K 0.2 Brown rice
Folate 9 24 Tempeh
Trans Fat 0 0
Saturated Fat 0.26 2.539 Brown rice
Monounsaturated Fat 0.369 3.205 Tempeh
Polyunsaturated fat 0.366 4.3 Tempeh
Tryptophan 0.033 0.194 Tempeh
Threonine 0.095 0.796 Tempeh
Isoleucine 0.109 0.88 Tempeh
Leucine 0.214 1.43 Tempeh
Lysine 0.099 0.908 Tempeh
Methionine 0.058 0.175 Tempeh
Phenylalanine 0.133 0.893 Tempeh
Valine 0.151 0.92 Tempeh
Histidine 0.066 0.466 Tempeh
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.