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  6. Rice vs. Tempeh

Rice vs. Tempeh — In-Depth Nutrition Comparison

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How are rice and tempeh different?

  • Rice is higher in selenium; however, tempeh is richer in copper, manganese, phosphorus, vitamin B2, iron, magnesium, potassium, and calcium.
  • Daily need coverage for copper for tempeh is 55% higher.
  • Rice has less saturated fat.
  • Tempeh has a lower glycemic index (15) than rice (60).

Rice, white, long-grain, regular, enriched, cooked and Tempeh are the varieties used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Tempeh
Tempeh
8
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%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +1077.1%
Contains more IronIron +125%
Contains more CopperCopper +711.6%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +518.6%
Contains more ManganeseManganese +175.4%

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.
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +109%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more FolateFolate +141.7%
Contains more Vitamin B2Vitamin B2 +2653.8%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Tempeh DV% diff.
Copper 0.069mg 0.56mg 55%
Manganese 0.472mg 1.3mg 36%
Protein 2.69g 20.29g 35%
Phosphorus 43mg 266mg 32%
Polyunsaturated fat 0.076g 4.3g 28%
Vitamin B2 0.013mg 0.358mg 27%
Iron 1.2mg 2.7mg 19%
Fats 0.28g 10.8g 16%
Magnesium 12mg 81mg 16%
Selenium 7.5µg 0µg 14%
Potassium 35mg 412mg 11%
Saturated fat 0.077g 2.539g 11%
Calcium 10mg 111mg 10%
Vitamin B6 0.093mg 0.215mg 9%
Folate 58µg 24µg 9%
Monounsaturated fat 0.088g 3.205g 8%
Carbs 28.17g 7.64g 7%
Vitamin B1 0.163mg 0.078mg 7%
Vitamin B3 1.476mg 2.64mg 7%
Zinc 0.49mg 1.14mg 6%
Calories 130kcal 192kcal 3%
Vitamin B12 0µg 0.08µg 3%
Fiber 0.4g 2%
Vitamin B5 0.39mg 0.278mg 2%
Protein per 100 calories 2.1g 11g N/A
Calories per 10 g protein 483kcal 95kcal N/A
Weight per 100 calories 77g 52g N/A
Unsaturated / Saturated Fat ratio 2.1 3 N/A
Net carbs 27.77g 7.64g N/A
Sugar 0.05g N/A
Sodium 1mg 9mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.194mg 0%
Threonine 0.096mg 0.796mg 0%
Isoleucine 0.116mg 0.88mg 0%
Leucine 0.222mg 1.43mg 0%
Lysine 0.097mg 0.908mg 0%
Methionine 0.063mg 0.175mg 0%
Phenylalanine 0.144mg 0.893mg 0%
Valine 0.164mg 0.92mg 0%
Histidine 0.063mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +268.7%
Contains more WaterWater +14.7%
Contains more ProteinProtein +654.3%
Contains more FatsFats +3757.1%
Contains more OtherOther +285.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Tempeh
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
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +3542%
Contains more Poly. FatPolyunsaturated fat +5557.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.