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Tempeh vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between tempeh and wild rice raw

  • Tempeh has more iron and calcium; however, wild rice raw has more zinc, vitamin B3, phosphorus, magnesium, folate, vitamin B5, and vitamin B6.
  • Wild rice raw's daily need coverage for zinc is 44% more.
  • Tempeh has 16 times more saturated fat than wild rice raw. Tempeh has 2.539g of saturated fat, while wild rice raw has 0.156g.
  • Wild rice raw has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Wild rice raw 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
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +428.6%
Contains more IronIron +37.8%
Contains more MagnesiumMagnesium +118.5%
Contains more ZincZinc +422.8%
Contains more PhosphorusPhosphorus +62.8%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~427mg
~equal in Copper ~0.524mg
~equal in Manganese ~1.329mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +155%
Contains more Vitamin B5Vitamin B5 +286.3%
Contains more Vitamin B6Vitamin B6 +81.9%
Contains more FolateFolate +295.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Wild rice raw DV% diff.
Zinc 1.14mg 5.96mg 44%
Vitamin B3 2.64mg 6.733mg 26%
Fiber 6.2g 25%
Phosphorus 266mg 433mg 24%
Polyunsaturated fat 4.3g 0.676g 24%
Magnesium 81mg 177mg 23%
Carbs 7.64g 74.9g 22%
Folate 24µg 95µg 18%
Vitamin B5 0.278mg 1.074mg 16%
Fats 10.8g 1.08g 15%
Vitamin B6 0.215mg 0.391mg 14%
Protein 20.29g 14.73g 11%
Saturated fat 2.539g 0.156g 11%
Iron 2.7mg 1.96mg 9%
Calcium 111mg 21mg 9%
Monounsaturated fat 3.205g 0.159g 8%
Calories 192kcal 357kcal 8%
Vitamin B2 0.358mg 0.262mg 7%
Choline 35mg 6%
Selenium 0µg 2.8µg 5%
Vitamin E 0.82mg 5%
Copper 0.56mg 0.524mg 4%
Vitamin B1 0.078mg 0.115mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 1.9µg 2%
Manganese 1.3mg 1.329mg 1%
Net carbs 7.64g 68.7g N/A
Potassium 412mg 427mg 0%
Sugar 2.5g N/A
Sodium 9mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.194mg 0.179mg 0%
Threonine 0.796mg 0.469mg 0%
Isoleucine 0.88mg 0.618mg 0%
Leucine 1.43mg 1.018mg 0%
Lysine 0.908mg 0.629mg 0%
Methionine 0.175mg 0.438mg 0%
Phenylalanine 0.893mg 0.721mg 0%
Valine 0.92mg 0.858mg 0%
Histidine 0.466mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +900%
Contains more WaterWater +668.7%
Contains more CarbsCarbs +880.4%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1915.7%
Contains more Poly. FatPolyunsaturated fat +536.1%
Contains less Sat. FatSaturated fat -93.9%

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 raw - 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.