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Tempeh vs Rye - In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Rye?

  • Tempeh is richer in Copper, and Calcium, yet Rye is richer in Manganese, Selenium, Vitamin B5, Vitamin B1, Zinc, Vitamin B3, and Phosphorus.
  • Rye's daily need coverage for Manganese is 56% higher.
  • Tempeh has 13 times more Saturated Fat than Rye. Tempeh has 2.539g of Saturated Fat, while Rye has 0.197g.

We used Tempeh and Rye grain types in this comparison.

Infographic

Tempeh vs Rye infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
3
:
5
Rye
Contains more Calcium +362.5%
Contains more Copper +52.6%
Contains more Magnesium +35.8%
Contains more Phosphorus +24.8%
Contains more Potassium +23.8%
Contains less Sodium -77.8%
Contains more Zinc +132.5%
Equal in Iron - 2.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +362.5%
Contains more Copper +52.6%
Contains more Magnesium +35.8%
Contains more Phosphorus +24.8%
Contains more Potassium +23.8%
Contains less Sodium -77.8%
Contains more Zinc +132.5%
Equal in Iron - 2.63

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
2
:
8
Rye
Contains more Vitamin B2 +42.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +423.7%
Contains more Vitamin B6 +36.7%
Contains more Folate +58.3%
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +61.7%
Contains more Vitamin B5 +423.7%
Contains more Vitamin B6 +36.7%
Contains more Folate +58.3%

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 Rye
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tempeh Rye Opinion
Net carbs 7.64g 60.76g Rye
Protein 20.29g 10.34g Tempeh
Fats 10.8g 1.63g Tempeh
Carbs 7.64g 75.86g Rye
Calories 192kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Tempeh
Fiber g 15.1g Rye
Calcium 111mg 24mg Tempeh
Iron 2.7mg 2.63mg Tempeh
Magnesium 81mg 110mg Rye
Phosphorus 266mg 332mg Rye
Potassium 412mg 510mg Rye
Sodium 9mg 2mg Rye
Zinc 1.14mg 2.65mg Rye
Copper 0.56mg 0.367mg Tempeh
Vitamin A 0IU 11IU Rye
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.316mg Rye
Vitamin B2 0.358mg 0.251mg Tempeh
Vitamin B3 2.64mg 4.27mg Rye
Vitamin B5 0.278mg 1.456mg Rye
Vitamin B6 0.215mg 0.294mg Rye
Folate 24µg 38µg Rye
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 5.9µg Rye
Tryptophan 0.194mg 0.108mg Tempeh
Threonine 0.796mg 0.289mg Tempeh
Isoleucine 0.88mg 0.208mg Tempeh
Leucine 1.43mg 0.563mg Tempeh
Lysine 0.908mg 0.286mg Tempeh
Methionine 0.175mg 0.153mg Tempeh
Phenylalanine 0.893mg 0.435mg Tempeh
Valine 0.92mg 0.317mg Tempeh
Histidine 0.466mg 0.189mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.197g Rye
Monounsaturated Fat 3.205g 0.208g Tempeh
Polyunsaturated fat 4.3g 0.767g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Rye
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
36
Rye
Mineral Summary Score
70
Tempeh
71
Rye

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
62%
Rye
Carbohydrates
8%
Tempeh
76%
Rye
Fats
50%
Tempeh
8%
Rye

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 19)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.342g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.