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Tempeh vs Arborio rice - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Arborio rice?

  • Tempeh is higher in Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Vitamin B6, and Potassium, yet Arborio rice is higher in Selenium.
  • Tempeh's daily need coverage for Copper is 54% more.
  • Tempeh has 50 times more Saturated Fat than Arborio rice. While Tempeh has 2.539g of Saturated Fat, Arborio rice has only 0.051g.

We used Tempeh and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Tempeh vs Arborio rice infographic
Infographic link

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 more Calcium +11000%
Contains more Iron +84.9%
Contains more Magnesium +912.5%
Contains more Phosphorus +706.1%
Contains more Potassium +1484.6%
Contains more Zinc +185%
Contains more Copper +677.8%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +11000%
Contains more Iron +84.9%
Contains more Magnesium +912.5%
Contains more Phosphorus +706.1%
Contains more Potassium +1484.6%
Contains more Zinc +185%
Contains more Copper +677.8%
Contains less Sodium -100%

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
Tempeh
4
:
Contains more Vitamin B2 +2137.5%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +264.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B5 +42.8%
Contains more Folate +145.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B2 +2137.5%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +264.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B5 +42.8%
Contains more Folate +145.8%

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.
Tempeh Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Arborio rice Opinion
Net carbs 7.64g 28.73g Arborio rice
Protein 20.29g 2.36g Tempeh
Fats 10.8g 0.19g Tempeh
Carbs 7.64g 28.73g Arborio rice
Calories 192kcal 130kcal Tempeh
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 111mg 1mg Tempeh
Iron 2.7mg 1.46mg Tempeh
Magnesium 81mg 8mg Tempeh
Phosphorus 266mg 33mg Tempeh
Potassium 412mg 26mg Tempeh
Sodium 9mg 0mg Arborio rice
Zinc 1.14mg 0.4mg Tempeh
Copper 0.56mg 0.072mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.164mg Arborio rice
Vitamin B2 0.358mg 0.016mg Tempeh
Vitamin B3 2.64mg 1.493mg Tempeh
Vitamin B5 0.278mg 0.397mg Arborio rice
Vitamin B6 0.215mg 0.059mg Tempeh
Folate 24µg 59µg Arborio rice
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.027mg Tempeh
Threonine 0.796mg 0.084mg Tempeh
Isoleucine 0.88mg 0.102mg Tempeh
Leucine 1.43mg 0.195mg Tempeh
Lysine 0.908mg 0.085mg Tempeh
Methionine 0.175mg 0.056mg Tempeh
Phenylalanine 0.893mg 0.126mg Tempeh
Valine 0.92mg 0.144mg Tempeh
Histidine 0.466mg 0.056mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 2.539g 0.051g Arborio rice
Monounsaturated Fat 3.205g 0.058g Tempeh
Polyunsaturated fat 4.3g 0.05g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20
Tempeh
13
Arborio rice
Mineral Summary Score
70
Tempeh
14
Arborio rice

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
122%
Tempeh
14%
Arborio rice
Carbohydrates
8%
Tempeh
29%
Arborio rice
Fats
50%
Tempeh
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 54)
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?
Arborio rice
Arborio rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 2.488g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.