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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.

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Tempeh vs Arborio rice 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
Tempeh
7
:
Contains more Iron +84.9%
Contains more Calcium +11000%
Contains more Potassium +1484.6%
Contains more Magnesium +912.5%
Contains more Copper +677.8%
Contains more Zinc +185%
Contains more Phosphorus +706.1%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +84.9%
Contains more Calcium +11000%
Contains more Potassium +1484.6%
Contains more Magnesium +912.5%
Contains more Copper +677.8%
Contains more Zinc +185%
Contains more Phosphorus +706.1%
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 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%
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% 41% 4% 28% 24% 14% 0% 0% 45%
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 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
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 the food
Protein
122%
Tempeh
14%
Arborio rice
Carbohydrates
8%
Tempeh
29%
Arborio rice
Fats
50%
Tempeh
1%
Arborio rice

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.
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 Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tempeh Arborio rice
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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
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 Tempeh Arborio rice Opinion
Calories 192 130 Tempeh
Protein 20.29 2.36 Tempeh
Fats 10.8 0.19 Tempeh
Vitamin C 0 0
Carbs 7.64 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 1.46 Tempeh
Calcium 111 1 Tempeh
Potassium 412 26 Tempeh
Magnesium 81 8 Tempeh
Sugars
Fiber
Copper 0.56 0.072 Tempeh
Zinc 1.14 0.4 Tempeh
Starch
Phosphorus 266 33 Tempeh
Sodium 9 0 Arborio rice
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.078 0.164 Arborio rice
Vitamin B2 0.358 0.016 Tempeh
Vitamin B3 2.64 1.493 Tempeh
Vitamin B5 0.278 0.397 Arborio rice
Vitamin B6 0.215 0.059 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K
Folate 24 59 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 2.539 0.051 Arborio rice
Monounsaturated Fat 3.205 0.058 Tempeh
Polyunsaturated fat 4.3 0.05 Tempeh
Tryptophan 0.194 0.027 Tempeh
Threonine 0.796 0.084 Tempeh
Isoleucine 0.88 0.102 Tempeh
Leucine 1.43 0.195 Tempeh
Lysine 0.908 0.085 Tempeh
Methionine 0.175 0.056 Tempeh
Phenylalanine 0.893 0.126 Tempeh
Valine 0.92 0.144 Tempeh
Histidine 0.466 0.056 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.