Wild rice raw vs. Tempeh — In-Depth Nutrition Comparison
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Important differences between wild rice raw and tempeh
- Wild rice raw has more zinc, vitamin B3, phosphorus, magnesium, folate, vitamin B5, and vitamin B6; however, tempeh has more iron and calcium.
- Wild rice raw's daily need coverage for zinc is 44% more.
- Wild rice raw has 4 times more folate than tempeh. Wild rice raw has 95µg of folate, while tempeh has 24µg.
- Wild rice raw is lower in saturated fat.
- Wild rice raw has a higher glycemic index than tempeh.
The food varieties used in the comparison are Wild rice, raw and Tempeh.
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.
| Contains more MagnesiumMagnesium | +118.5% |
| Contains more ZincZinc | +422.8% |
| Contains more PhosphorusPhosphorus | +62.8% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +428.6% |
| Contains more IronIron | +37.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +295.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +36.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more CarbsCarbs | +880.4% |
| Contains more ProteinProtein | +37.7% |
| Contains more FatsFats | +900% |
| Contains more WaterWater | +668.7% |
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +1915.7% |
| Contains more Poly. FatPolyunsaturated fat | +536.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 5.96mg | 1.14mg | 44% |
| Vitamin B3 | 6.733mg | 2.64mg | 26% |
| Fiber | 6.2g | 25% | |
| Phosphorus | 433mg | 266mg | 24% |
| Polyunsaturated fat | 0.676g | 4.3g | 24% |
| Magnesium | 177mg | 81mg | 23% |
| Carbs | 74.9g | 7.64g | 22% |
| Folate | 95µg | 24µg | 18% |
| Vitamin B5 | 1.074mg | 0.278mg | 16% |
| Fats | 1.08g | 10.8g | 15% |
| Vitamin B6 | 0.391mg | 0.215mg | 14% |
| Protein | 14.73g | 20.29g | 11% |
| Saturated fat | 0.156g | 2.539g | 11% |
| Iron | 1.96mg | 2.7mg | 9% |
| Calcium | 21mg | 111mg | 9% |
| Monounsaturated fat | 0.159g | 3.205g | 8% |
| Calories | 357kcal | 192kcal | 8% |
| Vitamin B2 | 0.262mg | 0.358mg | 7% |
| Choline | 35mg | 6% | |
| Selenium | 2.8µg | 0µg | 5% |
| Vitamin E | 0.82mg | 5% | |
| Copper | 0.524mg | 0.56mg | 4% |
| Vitamin B1 | 0.115mg | 0.078mg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Manganese | 1.329mg | 1.3mg | 1% |
| Net carbs | 68.7g | 7.64g | N/A |
| Potassium | 427mg | 412mg | 0% |
| Sugar | 2.5g | N/A | |
| Sodium | 7mg | 9mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.179mg | 0.194mg | 0% |
| Threonine | 0.469mg | 0.796mg | 0% |
| Isoleucine | 0.618mg | 0.88mg | 0% |
| Leucine | 1.018mg | 1.43mg | 0% |
| Lysine | 0.629mg | 0.908mg | 0% |
| Methionine | 0.438mg | 0.175mg | 0% |
| Phenylalanine | 0.721mg | 0.893mg | 0% |
| Valine | 0.858mg | 0.92mg | 0% |
| Histidine | 0.384mg | 0.466mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
19%
Minerals Daily Need Coverage Score
96%
73%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 2.383g)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
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?
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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.