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Rye vs Tempeh - In-Depth Nutrition Comparison

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What are the main differences between Rye and Tempeh?

  • Rye is richer in Manganese, Vitamin B5, Vitamin B1, Zinc, Vitamin B3, and Phosphorus, yet Tempeh is richer in Selenium, Copper, and Calcium.
  • Rye's daily need coverage for Manganese is 56% higher.
  • Rye has 5 times more Vitamin B5 than Tempeh. Rye has 1.456mg of Vitamin B5, while Tempeh has 0.278mg.
  • Rye contains less Saturated Fat.

We used Rye grain and Tempeh types in this comparison.

Infographic

Rye 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
Rye
5
:
3
Tempeh
Contains more Potassium +23.8%
Contains more Magnesium +35.8%
Contains more Zinc +132.5%
Contains more Phosphorus +24.8%
Contains less Sodium -77.8%
Contains more Calcium +362.5%
Contains more Copper +52.6%
Equal in Iron - 2.7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Potassium +23.8%
Contains more Magnesium +35.8%
Contains more Zinc +132.5%
Contains more Phosphorus +24.8%
Contains less Sodium -77.8%
Contains more Calcium +362.5%
Contains more Copper +52.6%
Equal in Iron - 2.7

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
Rye
8
:
2
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +423.7%
Contains more Vitamin B6 +36.7%
Contains more Folate +58.3%
Contains more Vitamin B2 +42.6%
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% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +423.7%
Contains more Vitamin B6 +36.7%
Contains more Folate +58.3%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B12 +∞%

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
36
Rye
20
Tempeh
Mineral Summary Score
71
Rye
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
62%
Rye
122%
Tempeh
Carbohydrates
76%
Rye
8%
Tempeh
Fats
8%
Rye
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.
Rye Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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 - 0.98g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 19)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.342g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 Rye Tempeh Opinion
Calories 338 192 Rye
Protein 10.34 20.29 Tempeh
Fats 1.63 10.8 Tempeh
Vitamin C 0 0
Carbs 75.86 7.64 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 2.7 Tempeh
Calcium 24 111 Tempeh
Potassium 510 412 Rye
Magnesium 110 81 Rye
Sugar 0.98 Tempeh
Fiber 15.1 Rye
Copper 0.367 0.56 Tempeh
Zinc 2.65 1.14 Rye
Starch
Phosphorus 332 266 Rye
Sodium 2 9 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.078 Rye
Vitamin B2 0.251 0.358 Tempeh
Vitamin B3 4.27 2.64 Rye
Vitamin B5 1.456 0.278 Rye
Vitamin B6 0.294 0.215 Rye
Vitamin B12 0 0.08 Tempeh
Vitamin K 5.9 Rye
Folate 38 24 Rye
Trans Fat 0 0
Saturated Fat 0.197 2.539 Rye
Monounsaturated Fat 0.208 3.205 Tempeh
Polyunsaturated fat 0.767 4.3 Tempeh
Tryptophan 0.108 0.194 Tempeh
Threonine 0.289 0.796 Tempeh
Isoleucine 0.208 0.88 Tempeh
Leucine 0.563 1.43 Tempeh
Lysine 0.286 0.908 Tempeh
Methionine 0.153 0.175 Tempeh
Phenylalanine 0.435 0.893 Tempeh
Valine 0.317 0.92 Tempeh
Histidine 0.189 0.466 Tempeh
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.