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  6. Tempeh vs. Glutinous rice

Tempeh vs. Glutinous rice — In-Depth Nutrition Comparison

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How are tempeh and glutinous rice different?

  • Tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, vitamin B6, and potassium than glutinous rice.
  • Daily need coverage for copper for tempeh is 57% higher.
  • Tempeh contains 65 times more saturated fat than glutinous rice. While tempeh contains 2.539g of saturated fat, glutinous rice contains only 0.039g.
  • Tempeh has a lower glycemic index (15) than glutinous rice (98).

Tempeh and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Tempeh vs Glutinous 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1520%
Contains more CalciumCalcium +5450%
Contains more PotassiumPotassium +4020%
Contains more IronIron +1828.6%
Contains more CopperCopper +1042.9%
Contains more ZincZinc +178%
Contains more PhosphorusPhosphorus +3225%
Contains more ManganeseManganese +396.2%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
Tempeh
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +2653.8%
Contains more Vitamin B3Vitamin B3 +810.3%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +726.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Glutinous rice DV% diff.
Copper 0.56mg 0.049mg 57%
Manganese 1.3mg 0.262mg 45%
Phosphorus 266mg 8mg 37%
Protein 20.29g 2.02g 37%
Iron 2.7mg 0.14mg 32%
Polyunsaturated fat 4.3g 0.069g 28%
Vitamin B2 0.358mg 0.013mg 27%
Magnesium 81mg 5mg 18%
Fats 10.8g 0.19g 16%
Vitamin B3 2.64mg 0.29mg 15%
Vitamin B6 0.215mg 0.026mg 15%
Potassium 412mg 10mg 12%
Saturated fat 2.539g 0.039g 11%
Calcium 111mg 2mg 11%
Selenium 0µg 5.6µg 10%
Monounsaturated fat 3.205g 0.07g 8%
Zinc 1.14mg 0.41mg 7%
Folate 24µg 1µg 6%
Calories 192kcal 97kcal 5%
Vitamin B1 0.078mg 0.02mg 5%
Fiber 1g 4%
Carbs 7.64g 21.09g 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.278mg 0.215mg 1%
Net carbs 7.64g 20.09g N/A
Sugar 0.05g N/A
Sodium 9mg 5mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.194mg 0.023mg 0%
Threonine 0.796mg 0.072mg 0%
Isoleucine 0.88mg 0.087mg 0%
Leucine 1.43mg 0.167mg 0%
Lysine 0.908mg 0.073mg 0%
Methionine 0.175mg 0.047mg 0%
Phenylalanine 0.893mg 0.108mg 0%
Valine 0.92mg 0.123mg 0%
Histidine 0.466mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +904.5%
Contains more FatsFats +5584.2%
Contains more OtherOther +2214.3%
Contains more CarbsCarbs +176%
Contains more WaterWater +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +4478.6%
Contains more Poly. FatPolyunsaturated fat +6131.9%
Contains less Sat. FatSaturated fat -98.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.