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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
Contains more Calcium +428.6%
Contains more Iron +37.8%
Contains more Magnesium +118.5%
Contains more Phosphorus +62.8%
Contains less Sodium -22.2%
Contains more Zinc +422.8%
Equal in Potassium - 427
Equal in Copper - 0.524
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +428.6%
Contains more Iron +37.8%
Contains more Magnesium +118.5%
Contains more Phosphorus +62.8%
Contains less Sodium -22.2%
Contains more Zinc +422.8%
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 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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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%

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

All nutrients comparison - raw data values

Nutrient Tempeh Wild rice Opinion
Net carbs 7.64g 68.7g Wild rice
Protein 20.29g 14.73g Tempeh
Fats 10.8g 1.08g Tempeh
Carbs 7.64g 74.9g Wild rice
Calories 192kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Tempeh
Fiber g 6.2g Wild rice
Calcium 111mg 21mg Tempeh
Iron 2.7mg 1.96mg Tempeh
Magnesium 81mg 177mg Wild rice
Phosphorus 266mg 433mg Wild rice
Potassium 412mg 427mg Wild rice
Sodium 9mg 7mg Wild rice
Zinc 1.14mg 5.96mg Wild rice
Copper 0.56mg 0.524mg Tempeh
Vitamin A 0IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.115mg Wild rice
Vitamin B2 0.358mg 0.262mg Tempeh
Vitamin B3 2.64mg 6.733mg Wild rice
Vitamin B5 0.278mg 1.074mg Wild rice
Vitamin B6 0.215mg 0.391mg Wild rice
Folate 24µg 95µg Wild rice
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.194mg 0.179mg Tempeh
Threonine 0.796mg 0.469mg Tempeh
Isoleucine 0.88mg 0.618mg Tempeh
Leucine 1.43mg 1.018mg Tempeh
Lysine 0.908mg 0.629mg Tempeh
Methionine 0.175mg 0.438mg Wild rice
Phenylalanine 0.893mg 0.721mg Tempeh
Valine 0.92mg 0.858mg Tempeh
Histidine 0.466mg 0.384mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 2.539g 0.156g Wild rice
Monounsaturated Fat 3.205g 0.159g Tempeh
Polyunsaturated fat 4.3g 0.676g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Wild rice
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
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

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.

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.