Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tempeh vs. Brown rice — In-Depth Nutrition Comparison

Compare

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.

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
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
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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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?

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

People also compare

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.