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Rice vs Tempeh - In-Depth Nutrition Comparison

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How are Rice and Tempeh different?

  • Tempeh has more Copper, Manganese, Phosphorus, Vitamin B2, Iron, Magnesium, Selenium, Potassium and Calcium than Rice.
  • Daily need coverage for Copper from Tempeh is 55% higher.
  • Rice has less Saturated Fat.

Rice, white, long-grain, regular, enriched, cooked and Tempeh are the varieties used in this article.

Infographic

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
Rice
1
:
7
Tempeh
Contains less Sodium -88.9%
Contains more Iron +125%
Contains more Calcium +1010%
Contains more Potassium +1077.1%
Contains more Magnesium +575%
Contains more Copper +711.6%
Contains more Zinc +132.7%
Contains more Phosphorus +518.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains less Sodium -88.9%
Contains more Iron +125%
Contains more Calcium +1010%
Contains more Potassium +1077.1%
Contains more Magnesium +575%
Contains more Copper +711.6%
Contains more Zinc +132.7%
Contains more Phosphorus +518.6%

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
Rice
5
:
4
Tempeh
Contains more Vitamin B1 +109%
Contains more Vitamin B5 +40.3%
Contains more Folate +141.7%
Contains more Vitamin B2 +2653.8%
Contains more Vitamin B3 +78.9%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 +109%
Contains more Vitamin B5 +40.3%
Contains more Folate +141.7%
Contains more Vitamin B2 +2653.8%
Contains more Vitamin B3 +78.9%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Rice
20
Tempeh
Mineral Summary Score
14
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 the food
Protein
16%
Rice
122%
Tempeh
Carbohydrates
28%
Rice
8%
Tempeh
Fats
1%
Rice
50%
Tempeh

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Tempeh
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
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 contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 0.05g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 45)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.462g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Tempeh Opinion
Calories 130 192 Tempeh
Protein 2.69 20.29 Tempeh
Fats 0.28 10.8 Tempeh
Vitamin C 0 0
Carbs 28.17 7.64 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 2.7 Tempeh
Calcium 10 111 Tempeh
Potassium 35 412 Tempeh
Magnesium 12 81 Tempeh
Sugars 0.05 Tempeh
Fiber 0.4 Rice
Copper 0.069 0.56 Tempeh
Zinc 0.49 1.14 Tempeh
Starch
Phosphorus 43 266 Tempeh
Sodium 1 9 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.078 Rice
Vitamin B2 0.013 0.358 Tempeh
Vitamin B3 1.476 2.64 Tempeh
Vitamin B5 0.39 0.278 Rice
Vitamin B6 0.093 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K 0 Rice
Folate 58 24 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 2.539 Rice
Monounsaturated Fat 0.088 3.205 Tempeh
Polyunsaturated fat 0.076 4.3 Tempeh
Tryptophan 0.031 0.194 Tempeh
Threonine 0.096 0.796 Tempeh
Isoleucine 0.116 0.88 Tempeh
Leucine 0.222 1.43 Tempeh
Lysine 0.097 0.908 Tempeh
Methionine 0.063 0.175 Tempeh
Phenylalanine 0.144 0.893 Tempeh
Valine 0.164 0.92 Tempeh
Histidine 0.063 0.466 Tempeh
Fructose

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 of the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.