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  6. Tempeh vs. Wild rice

Tempeh vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between tempeh and wild rice

  • Wild rice has less copper, manganese, phosphorus, iron, vitamin B2, magnesium, calcium, potassium, and vitamin B3 than tempeh.
  • Tempeh covers your daily need for copper, 49% more than wild rice.
  • Tempeh has 52 times more saturated fat than wild rice. While tempeh has 2.539g of saturated fat, wild rice has only 0.049g.
  • The glycemic index of wild rice is higher.

These are the specific foods used in this comparison Tempeh and Wild rice, cooked.

Infographic

Tempeh vs Wild 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
Tempeh
7
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +307.9%
Contains more IronIron +350%
Contains more CopperCopper +362.8%
Contains more PhosphorusPhosphorus +224.4%
Contains more ManganeseManganese +361%
Contains more ZincZinc +17.5%
Contains less SodiumSodium -66.7%
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
Tempeh
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +311.5%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Tempeh Wild rice DV% diff.
Copper 0.56mg 0.121mg 49%
Manganese 1.3mg 0.282mg 44%
Protein 20.29g 3.99g 33%
Polyunsaturated fat 4.3g 0.213g 27%
Iron 2.7mg 0.6mg 26%
Phosphorus 266mg 82mg 26%
Vitamin B2 0.358mg 0.087mg 21%
Fats 10.8g 0.34g 16%
Magnesium 81mg 32mg 12%
Calcium 111mg 3mg 11%
Saturated fat 2.539g 0.049g 11%
Potassium 412mg 101mg 9%
Vitamin B3 2.64mg 1.287mg 8%
Monounsaturated fat 3.205g 0.05g 8%
Fiber 1.8g 7%
Vitamin B6 0.215mg 0.135mg 6%
Calories 192kcal 101kcal 5%
Carbs 7.64g 21.34g 5%
Vitamin B12 0.08µg 0µg 3%
Zinc 1.14mg 1.34mg 2%
Vitamin E 0.24mg 2%
Vitamin B1 0.078mg 0.052mg 2%
Vitamin B5 0.278mg 0.154mg 2%
Choline 10.2mg 2%
Selenium 0µg 0.8µg 1%
Folate 24µg 26µg 1%
Protein per 100 calories 11g 4g N/A
Calories per 10 g protein 95kcal 253kcal N/A
Weight per 100 calories 52g 99g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
Net carbs 7.64g 19.54g N/A
Sugar 0.73g N/A
Sodium 9mg 3mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.194mg 0.049mg 0%
Threonine 0.796mg 0.127mg 0%
Isoleucine 0.88mg 0.167mg 0%
Leucine 1.43mg 0.276mg 0%
Lysine 0.908mg 0.17mg 0%
Methionine 0.175mg 0.119mg 0%
Phenylalanine 0.893mg 0.195mg 0%
Valine 0.92mg 0.232mg 0%
Histidine 0.466mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +408.5%
Contains more FatsFats +3076.5%
Contains more OtherOther +305%
Contains more CarbsCarbs +179.3%
Contains more WaterWater +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +6310%
Contains more Poly. FatPolyunsaturated fat +1918.8%
Contains less Sat. FatSaturated fat -98.1%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.