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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3600%
Contains more Iron +382.1%
Contains more Magnesium +107.7%
Contains more Phosphorus +158.3%
Contains more Potassium +379.1%
Contains more Zinc +60.6%
Contains more Copper +428.3%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +3600%
Contains more Iron +382.1%
Contains more Magnesium +107.7%
Contains more Phosphorus +158.3%
Contains more Potassium +379.1%
Contains more Zinc +60.6%
Contains more Copper +428.3%
Contains less Sodium -55.6%

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
5
:
Contains more Vitamin B2 +418.8%
Contains more Vitamin B6 +74.8%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B5 +36.7%
Equal in Vitamin B3 - 2.561
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin B2 +418.8%
Contains more Vitamin B6 +74.8%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +128.2%
Contains more Vitamin B5 +36.7%
Equal in Vitamin B3 - 2.561

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 7.64g 23.98g Brown rice
Protein 20.29g 2.74g Tempeh
Fats 10.8g 0.97g Tempeh
Carbs 7.64g 25.58g Brown rice
Calories 192kcal 123kcal Tempeh
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Tempeh
Fiber g 1.6g Brown rice
Calcium 111mg 3mg Tempeh
Iron 2.7mg 0.56mg Tempeh
Magnesium 81mg 39mg Tempeh
Phosphorus 266mg 103mg Tempeh
Potassium 412mg 86mg Tempeh
Sodium 9mg 4mg Brown rice
Zinc 1.14mg 0.71mg Tempeh
Copper 0.56mg 0.106mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 24µg 9µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0.2µg Brown rice
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.26g Brown rice
Monounsaturated Fat 3.205g 0.369g Tempeh
Polyunsaturated fat 4.3g 0.366g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
14
Brown rice
Mineral Summary Score
70
Tempeh
20
Brown 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 food.
Protein
122%
Tempeh
16%
Brown rice
Carbohydrates
8%
Tempeh
26%
Brown rice
Fats
50%
Tempeh
4%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. 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.