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.
- 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
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
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Starch | 24.79g | 10% | |
| Saturated fat | 2.539g | 0.26g | 10% |
| Potassium | 412mg | 86mg | 10% |
| Magnesium | 81mg | 39mg | 10% |
| Vitamin B1 | 0.078mg | 0.178mg | 8% |
| Monounsaturated fat | 3.205g | 0.369g | 7% |
| Vitamin B6 | 0.215mg | 0.123mg | 7% |
| Fiber | 1.6g | 6% | |
| Carbs | 7.64g | 25.58g | 6% |
| Folate | 24µg | 9µg | 4% |
| Zinc | 1.14mg | 0.71mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calories | 192kcal | 123kcal | 3% |
| Vitamin B5 | 0.278mg | 0.38mg | 2% |
| Choline | 9.2mg | 2% | |
| Vitamin E | 0.17mg | 1% | |
| 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% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
73%
32%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 51)
Which food is cheaper?
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 2.279g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.