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  6. Tempeh vs. Brown rice

Tempeh vs. Brown rice — In-Depth Nutrition Comparison

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Differences between tempeh and brown rice

  • Tempeh has more copper, protein, iron, phosphorus, vitamin B2, fats, manganese, and calcium, while brown rice has more selenium.
  • Tempeh's daily need coverage for copper is 50% higher.
  • Brown rice contains 37 times less calcium than tempeh. Tempeh contains 111mg of calcium, while brown rice contains 3mg.
  • The amount of saturated fat in brown rice is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of brown rice is 66.

The food types used in this comparison are Tempeh and Rice, brown, long-grain, cooked.

Infographic

Tempeh vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +379.1%
Contains more IronIron +382.1%
Contains more CopperCopper +428.3%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +158.3%
Contains more ManganeseManganese +33.5%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin B2Vitamin B2 +418.8%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +128.2%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~2.561mg

All nutrients comparison - raw data values

Nutrient Tempeh Brown rice DV% diff.
Copper 0.56mg 0.106mg 50%
Protein 20.29g 2.74g 35%
Iron 2.7mg 0.56mg 27%
Polyunsaturated fat 4.3g 0.366g 26%
Phosphorus 266mg 103mg 23%
Vitamin B2 0.358mg 0.069mg 22%
Fats 10.8g 0.97g 15%
Manganese 1.3mg 0.974mg 14%
Calcium 111mg 3mg 11%
Selenium 0µg 5.8µg 11%
Magnesium 81mg 39mg 10%
Potassium 412mg 86mg 10%
Starch 24.79g 10%
Saturated fat 2.539g 0.26g 10%
Vitamin B1 0.078mg 0.178mg 8%
Vitamin B6 0.215mg 0.123mg 7%
Monounsaturated fat 3.205g 0.369g 7%
Carbs 7.64g 25.58g 6%
Fiber 1.6g 6%
Zinc 1.14mg 0.71mg 4%
Folate 24µg 9µg 4%
Calories 192kcal 123kcal 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.278mg 0.38mg 2%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin E 0.17mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 11g 2.2g N/A
Calories per 10 g protein 95kcal 449kcal N/A
Weight per 100 calories 52g 81g N/A
Unsaturated / Saturated Fat ratio 3 2.8 N/A
Net carbs 7.64g 23.98g N/A
Sugar 0.24g N/A
Sodium 9mg 4mg 0%
Vitamin B3 2.64mg 2.561mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.194mg 0.033mg 0%
Threonine 0.796mg 0.095mg 0%
Isoleucine 0.88mg 0.109mg 0%
Leucine 1.43mg 0.214mg 0%
Lysine 0.908mg 0.099mg 0%
Methionine 0.175mg 0.058mg 0%
Phenylalanine 0.893mg 0.133mg 0%
Valine 0.92mg 0.151mg 0%
Histidine 0.466mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +640.5%
Contains more FatsFats +1013.4%
Contains more CarbsCarbs +234.8%
Contains more WaterWater +17.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +768.6%
Contains more Poly. FatPolyunsaturated fat +1074.9%
Contains less Sat. FatSaturated fat -89.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.