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Tempeh vs. Rice pudding — In-Depth Nutrition Comparison

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Important differences between tempeh and rice pudding

  • Rice pudding has less copper, manganese, iron, phosphorus, vitamin B2, magnesium, vitamin B6, vitamin B3, and potassium.
  • Tempeh's daily need coverage for copper is 60% more.
  • Tempeh has 23 times more manganese than rice pudding. Tempeh has 1.3mg of manganese, while rice pudding has 0.057mg.
  • Rice pudding is lower in saturated fat.
  • Rice pudding has a higher glycemic index than tempeh.

The food varieties used in the comparison are Tempeh and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Tempeh vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +216.9%
Contains more IronIron +629.7%
Contains more CopperCopper +3011.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +205.7%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +2180.7%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~105mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin B2Vitamin B2 +153.9%
Contains more Vitamin B3Vitamin B3 +495.9%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +200%
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B5 ~0.288mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +516.7%
Contains more FatsFats +562.6%
Contains more OtherOther +92.9%
Contains more CarbsCarbs +172.4%
Contains more WaterWater +23.1%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +626.8%
Contains more Poly. FatPolyunsaturated fat +7066.7%
Contains less Sat. FatSaturated fat -61.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Rice pudding
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Rice pudding DV% diff.
Copper 0.56mg 0.018mg 60%
Manganese 1.3mg 0.057mg 54%
Protein 20.29g 3.29g 34%
Iron 2.7mg 0.37mg 29%
Polyunsaturated fat 4.3g 0.06g 28%
Phosphorus 266mg 87mg 26%
Vitamin B2 0.358mg 0.141mg 17%
Magnesium 81mg 13mg 16%
Vitamin B3 2.64mg 0.443mg 14%
Fats 10.8g 1.63g 14%
Vitamin B6 0.215mg 0.035mg 14%
Potassium 412mg 130mg 8%
Vitamin B12 0.08µg 0.24µg 7%
Saturated fat 2.539g 0.967g 7%
Zinc 1.14mg 0.38mg 7%
Monounsaturated fat 3.205g 0.441g 7%
Folate 24µg 4µg 5%
Vitamin A 0µg 46µg 5%
Vitamin D 0IU 34IU 4%
Carbs 7.64g 20.81g 4%
Sodium 9mg 109mg 4%
Vitamin D 0µg 0.8µg 4%
Calories 192kcal 111kcal 4%
Selenium 0µg 1.9µg 3%
Cholesterol 0mg 6mg 2%
Calcium 111mg 105mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 7.64g 20.71g N/A
Fiber 0.1g 0%
Vitamin B1 0.078mg 0.075mg 0%
Vitamin B5 0.278mg 0.288mg 0%
Tryptophan 0.194mg 0.039mg 0%
Threonine 0.796mg 0.126mg 0%
Isoleucine 0.88mg 0.169mg 0%
Leucine 1.43mg 0.273mg 0%
Lysine 0.908mg 0.221mg 0%
Methionine 0.175mg 0.07mg 0%
Phenylalanine 0.893mg 0.135mg 0%
Valine 0.92mg 0.187mg 0%
Histidine 0.466mg 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
73%
Tempeh
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 100mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 1.572g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.