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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.

Infographic

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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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. 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.