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  6. Brown rice vs. Tempeh

Brown rice vs. Tempeh — In-Depth Nutrition Comparison

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Differences between brown rice and tempeh

  • Brown rice has more selenium, while tempeh has more copper, protein, iron, phosphorus, vitamin B2, fats, manganese, and calcium.
  • Tempeh's daily need coverage for copper is 50% higher.
  • The amount of saturated fat in brown rice is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of brown rice is 66.

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

Infographic

Brown rice vs Tempeh infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Tempeh
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +379.1%
Contains more IronIron +382.1%
Contains more CopperCopper +428.3%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +158.3%
Contains more ManganeseManganese +33.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +128.2%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +418.8%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~2.64mg

All nutrients comparison - raw data values

Nutrient Brown rice Tempeh DV% diff.
Copper 0.106mg 0.56mg 50%
Protein 2.74g 20.29g 35%
Iron 0.56mg 2.7mg 27%
Polyunsaturated fat 0.366g 4.3g 26%
Phosphorus 103mg 266mg 23%
Vitamin B2 0.069mg 0.358mg 22%
Fats 0.97g 10.8g 15%
Manganese 0.974mg 1.3mg 14%
Calcium 3mg 111mg 11%
Selenium 5.8µg 0µg 11%
Magnesium 39mg 81mg 10%
Potassium 86mg 412mg 10%
Starch 24.79g 10%
Saturated fat 0.26g 2.539g 10%
Vitamin B1 0.178mg 0.078mg 8%
Vitamin B6 0.123mg 0.215mg 7%
Monounsaturated fat 0.369g 3.205g 7%
Carbs 25.58g 7.64g 6%
Fiber 1.6g 6%
Zinc 0.71mg 1.14mg 4%
Folate 9µg 24µg 4%
Calories 123kcal 192kcal 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.38mg 0.278mg 2%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin E 0.17mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 11g N/A
Calories per 10 g protein 449kcal 95kcal N/A
Weight per 100 calories 81g 52g N/A
Unsaturated / Saturated Fat ratio 2.8 3 N/A
Net carbs 23.98g 7.64g N/A
Sugar 0.24g N/A
Sodium 4mg 9mg 0%
Vitamin B3 2.561mg 2.64mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.194mg 0%
Threonine 0.095mg 0.796mg 0%
Isoleucine 0.109mg 0.88mg 0%
Leucine 0.214mg 1.43mg 0%
Lysine 0.099mg 0.908mg 0%
Methionine 0.058mg 0.175mg 0%
Phenylalanine 0.133mg 0.893mg 0%
Valine 0.151mg 0.92mg 0%
Histidine 0.066mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +234.8%
Contains more WaterWater +17.8%
Contains more ProteinProtein +640.5%
Contains more FatsFats +1013.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +768.6%
Contains more Poly. FatPolyunsaturated fat +1074.9%

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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. 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.