Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tempeh vs Rice - In-Depth Nutrition Comparison

Compare

How are Tempeh and Rice different?

  • Tempeh is higher in Copper, Manganese, Phosphorus, Vitamin B2, Iron, Magnesium, Potassium, and Calcium, however Rice is richer in Selenium.
  • Daily need coverage for Copper from Tempeh is 55% higher.
  • Tempeh contains 33 times more Saturated Fat than Rice. While Tempeh contains 2.539g of Saturated Fat, Rice contains only 0.077g.

Tempeh and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Tempeh vs 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
Tempeh
7
:
1
Rice
Contains more Calcium +1010%
Contains more Iron +125%
Contains more Magnesium +575%
Contains more Phosphorus +518.6%
Contains more Potassium +1077.1%
Contains more Zinc +132.7%
Contains more Copper +711.6%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1010%
Contains more Iron +125%
Contains more Magnesium +575%
Contains more Phosphorus +518.6%
Contains more Potassium +1077.1%
Contains more Zinc +132.7%
Contains more Copper +711.6%
Contains less Sodium -88.9%

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
:
5
Rice
Contains more Vitamin B2 +2653.8%
Contains more Vitamin B3 +78.9%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +109%
Contains more Vitamin B5 +40.3%
Contains more Folate +141.7%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B2 +2653.8%
Contains more Vitamin B3 +78.9%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +109%
Contains more Vitamin B5 +40.3%
Contains more Folate +141.7%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
Rice
Mineral Summary Score
70
Tempeh
14
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
16%
Rice
Carbohydrates
8%
Tempeh
28%
Rice
Fats
50%
Tempeh
1%
Rice

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.