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Tempeh vs Rice - In-Depth Nutrition Comparison

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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.

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Tempeh vs 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
:
1
Rice
Contains more Iron +125%
Contains more Calcium +1010%
Contains more Potassium +1077.1%
Contains more Magnesium +575%
Contains more Copper +711.6%
Contains more Zinc +132.7%
Contains more Phosphorus +518.6%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +125%
Contains more Calcium +1010%
Contains more Potassium +1077.1%
Contains more Magnesium +575%
Contains more Copper +711.6%
Contains more Zinc +132.7%
Contains more Phosphorus +518.6%
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 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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 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
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 the food
Protein
122%
Tempeh
16%
Rice
Carbohydrates
8%
Tempeh
28%
Rice
Fats
50%
Tempeh
1%
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 Rice
Lower in Sugars 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

Which food is preferable in case of diets?

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