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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, Iron, Phosphorus, Vitamin B2, Manganese, Calcium, Magnesium, and Potassium, 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.

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

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 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

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
4
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +128.2%
Contains more Vitamin B5Vitamin B5 +36.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg

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
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 OtherOther +268.2%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Brown 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 Brown rice Opinion
Calories 192kcal 123kcal Tempeh
Protein 20.29g 2.74g Tempeh
Fats 10.8g 0.97g Tempeh
Net carbs 7.64g 23.98g Brown rice
Carbs 7.64g 25.58g Brown rice
Magnesium 81mg 39mg Tempeh
Calcium 111mg 3mg Tempeh
Potassium 412mg 86mg Tempeh
Iron 2.7mg 0.56mg Tempeh
Sugar 0.24g Tempeh
Fiber 1.6g Brown rice
Copper 0.56mg 0.106mg Tempeh
Zinc 1.14mg 0.71mg Tempeh
Starch 24.79g Brown rice
Phosphorus 266mg 103mg Tempeh
Sodium 9mg 4mg Brown rice
Vitamin E 0.17mg Brown rice
Manganese 1.3mg 0.974mg Tempeh
Selenium 0µg 5.8µg Brown rice
Vitamin B1 0.078mg 0.178mg Brown rice
Vitamin B2 0.358mg 0.069mg Tempeh
Vitamin B3 2.64mg 2.561mg Tempeh
Vitamin B5 0.278mg 0.38mg Brown rice
Vitamin B6 0.215mg 0.123mg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 0.2µg Brown rice
Folate 24µg 9µg Tempeh
Choline 9.2mg Brown rice
Saturated Fat 2.539g 0.26g Brown rice
Monounsaturated Fat 3.205g 0.369g Tempeh
Polyunsaturated fat 4.3g 0.366g Tempeh
Tryptophan 0.194mg 0.033mg Tempeh
Threonine 0.796mg 0.095mg Tempeh
Isoleucine 0.88mg 0.109mg Tempeh
Leucine 1.43mg 0.214mg Tempeh
Lysine 0.908mg 0.099mg Tempeh
Methionine 0.175mg 0.058mg Tempeh
Phenylalanine 0.893mg 0.133mg Tempeh
Valine 0.92mg 0.151mg Tempeh
Histidine 0.466mg 0.066mg Tempeh
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
13%
Brown rice
Minerals Daily Need Coverage Score
73%
Tempeh
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.279g)
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

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.