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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 +∞%

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.
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

All nutrients comparison - raw data values

Nutrient Rice Tempeh Opinion
Calories 130kcal 192kcal Tempeh
Protein 2.69g 20.29g Tempeh
Fats 0.28g 10.8g Tempeh
Vitamin C 0mg 0mg
Net carbs 27.77g 7.64g Rice
Carbs 28.17g 7.64g Rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 2.7mg Tempeh
Calcium 10mg 111mg Tempeh
Potassium 35mg 412mg Tempeh
Magnesium 12mg 81mg Tempeh
Sugar 0.05g g Tempeh
Fiber 0.4g g Rice
Copper 0.069mg 0.56mg Tempeh
Zinc 0.49mg 1.14mg Tempeh
Starch g g
Phosphorus 43mg 266mg Tempeh
Sodium 1mg 9mg Rice
Vitamin A 0IU 0IU
Vitamin E 0.04mg mg Rice
Vitamin D 0µg 0µg
Vitamin B1 0.163mg 0.078mg Rice
Vitamin B2 0.013mg 0.358mg Tempeh
Vitamin B3 1.476mg 2.64mg Tempeh
Vitamin B5 0.39mg 0.278mg Rice
Vitamin B6 0.093mg 0.215mg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0µg µg Rice
Folate 58µg 24µg Rice
Trans Fat g 0g Rice
Saturated Fat 0.077g 2.539g Rice
Monounsaturated Fat 0.088g 3.205g Tempeh
Polyunsaturated fat 0.076g 4.3g Tempeh
Tryptophan 0.031mg 0.194mg Tempeh
Threonine 0.096mg 0.796mg Tempeh
Isoleucine 0.116mg 0.88mg Tempeh
Leucine 0.222mg 1.43mg Tempeh
Lysine 0.097mg 0.908mg Tempeh
Methionine 0.063mg 0.175mg Tempeh
Phenylalanine 0.144mg 0.893mg Tempeh
Valine 0.164mg 0.92mg Tempeh
Histidine 0.063mg 0.466mg Tempeh
Fructose g g

Which food is preferable for your diet?

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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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
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 food.
Protein
16%
Rice
122%
Tempeh
Carbohydrates
28%
Rice
8%
Tempeh
Fats
1%
Rice
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (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 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

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. 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.