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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 Potassium +23.8%
Contains more Magnesium +35.8%
Contains more Zinc +132.5%
Contains more Phosphorus +24.8%
Contains less Sodium -77.8%
Equal in Iron - 2.63
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Calcium +362.5%
Contains more Copper +52.6%
Contains more Potassium +23.8%
Contains more Magnesium +35.8%
Contains more Zinc +132.5%
Contains more Phosphorus +24.8%
Contains less Sodium -77.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.