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Tempeh vs Wild rice - In-Depth Nutrition Comparison

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Important differences between Tempeh and Wild rice

  • Tempeh has more Iron, and Calcium, however Wild rice has more Zinc, Vitamin B3, Phosphorus, Magnesium, Folate, Vitamin B5, and Vitamin B6.
  • Wild rice's daily need coverage for Zinc is 44% more.
  • Tempeh has 16 times more Saturated Fat than Wild rice. Tempeh has 2.539g of Saturated Fat, while Wild rice has 0.156g.

The food varieties used in the comparison are Tempeh and Wild rice, raw.

Infographic

Tempeh vs Wild rice 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
:
Contains more Iron +37.8%
Contains more Calcium +428.6%
Contains more Magnesium +118.5%
Contains more Zinc +422.8%
Contains more Phosphorus +62.8%
Contains less Sodium -22.2%
Equal in Potassium - 427
Equal in Copper - 0.524
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +37.8%
Contains more Calcium +428.6%
Contains more Magnesium +118.5%
Contains more Zinc +422.8%
Contains more Phosphorus +62.8%
Contains less Sodium -22.2%
Equal in Potassium - 427
Equal in Copper - 0.524

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
:
Contains more Vitamin B2 +36.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B3 +155%
Contains more Vitamin B5 +286.3%
Contains more Vitamin B6 +81.9%
Contains more Folate +295.8%
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B3 +155%
Contains more Vitamin B5 +286.3%
Contains more Vitamin B6 +81.9%
Contains more Folate +295.8%

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
39
Wild rice
Mineral Summary Score
70
Tempeh
96
Wild 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
88%
Wild rice
Carbohydrates
8%
Tempeh
75%
Wild rice
Fats
50%
Tempeh
5%
Wild rice

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Wild rice
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 contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.383g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 Wild rice Opinion
Calories 192 357 Wild rice
Protein 20.29 14.73 Tempeh
Fats 10.8 1.08 Tempeh
Vitamin C 0 0
Carbs 7.64 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 1.96 Tempeh
Calcium 111 21 Tempeh
Potassium 412 427 Wild rice
Magnesium 81 177 Wild rice
Sugar 2.5 Tempeh
Fiber 6.2 Wild rice
Copper 0.56 0.524 Tempeh
Zinc 1.14 5.96 Wild rice
Starch
Phosphorus 266 433 Wild rice
Sodium 9 7 Wild rice
Vitamin A 0 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.078 0.115 Wild rice
Vitamin B2 0.358 0.262 Tempeh
Vitamin B3 2.64 6.733 Wild rice
Vitamin B5 0.278 1.074 Wild rice
Vitamin B6 0.215 0.391 Wild rice
Vitamin B12 0.08 0 Tempeh
Vitamin K 1.9 Wild rice
Folate 24 95 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 2.539 0.156 Wild rice
Monounsaturated Fat 3.205 0.159 Tempeh
Polyunsaturated fat 4.3 0.676 Tempeh
Tryptophan 0.194 0.179 Tempeh
Threonine 0.796 0.469 Tempeh
Isoleucine 0.88 0.618 Tempeh
Leucine 1.43 1.018 Tempeh
Lysine 0.908 0.629 Tempeh
Methionine 0.175 0.438 Wild rice
Phenylalanine 0.893 0.721 Tempeh
Valine 0.92 0.858 Tempeh
Histidine 0.466 0.384 Tempeh
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.