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Wild rice vs Tempeh - In-Depth Nutrition Comparison

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Important differences between Wild rice and Tempeh

  • Wild rice has more Zinc, Vitamin B3, Phosphorus, Magnesium, Folate, Vitamin B5, and Vitamin B6, however Tempeh has more Iron, and Calcium.
  • Wild rice's daily need coverage for Zinc is 44% more.
  • Wild rice has 4 times more Folate than Tempeh. Wild rice has 95µg of Folate, while Tempeh has 24µg.
  • Wild rice is lower in Saturated Fat.

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

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Wild rice vs Tempeh 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 Magnesium +118.5%
Contains more Zinc +422.8%
Contains more Phosphorus +62.8%
Contains less Sodium -22.2%
Contains more Iron +37.8%
Contains more Calcium +428.6%
Equal in Potassium - 412
Equal in Copper - 0.56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Magnesium +118.5%
Contains more Zinc +422.8%
Contains more Phosphorus +62.8%
Contains less Sodium -22.2%
Contains more Iron +37.8%
Contains more Calcium +428.6%
Equal in Potassium - 412
Equal in Copper - 0.56

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
:
2
Tempeh
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%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B12 +∞%

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
39
Wild rice
20
Tempeh
Mineral Summary Score
96
Wild rice
70
Tempeh

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
88%
Wild rice
122%
Tempeh
Carbohydrates
75%
Wild rice
8%
Tempeh
Fats
5%
Wild rice
50%
Tempeh

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.
Wild rice Tempeh
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
Wild rice Tempeh
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 Wild rice Tempeh Opinion
Calories 357 192 Wild rice
Protein 14.73 20.29 Tempeh
Fats 1.08 10.8 Tempeh
Vitamin C 0 0
Carbs 74.9 7.64 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 2.7 Tempeh
Calcium 21 111 Tempeh
Potassium 427 412 Wild rice
Magnesium 177 81 Wild rice
Sugar 2.5 Tempeh
Fiber 6.2 Wild rice
Copper 0.524 0.56 Tempeh
Zinc 5.96 1.14 Wild rice
Starch
Phosphorus 433 266 Wild rice
Sodium 7 9 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.078 Wild rice
Vitamin B2 0.262 0.358 Tempeh
Vitamin B3 6.733 2.64 Wild rice
Vitamin B5 1.074 0.278 Wild rice
Vitamin B6 0.391 0.215 Wild rice
Vitamin B12 0 0.08 Tempeh
Vitamin K 1.9 Wild rice
Folate 95 24 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.156 2.539 Wild rice
Monounsaturated Fat 0.159 3.205 Tempeh
Polyunsaturated fat 0.676 4.3 Tempeh
Tryptophan 0.179 0.194 Tempeh
Threonine 0.469 0.796 Tempeh
Isoleucine 0.618 0.88 Tempeh
Leucine 1.018 1.43 Tempeh
Lysine 0.629 0.908 Tempeh
Methionine 0.438 0.175 Wild rice
Phenylalanine 0.721 0.893 Tempeh
Valine 0.858 0.92 Tempeh
Histidine 0.384 0.466 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.