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  6. Rye vs. Tempeh

Rye vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between rye and tempeh?

  • Rye is richer in manganese, selenium, vitamin B5, vitamin B1, zinc, vitamin B3, and phosphorus, yet tempeh is richer in copper and calcium.
  • Rye's daily need coverage for manganese is 56% higher.
  • Rye contains less saturated fat.
  • Tempeh has a lower glycemic index than rye.

We used Rye grain and Tempeh types in this comparison.

Infographic

Rye 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.
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Tempeh
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%
Contains more MagnesiumMagnesium +35.8%
Contains more PotassiumPotassium +23.8%
Contains more ZincZinc +132.5%
Contains more PhosphorusPhosphorus +24.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +98.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +362.5%
Contains more CopperCopper +52.6%
~equal in Iron ~2.7mg

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.
Rye
Rye
8
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Tempeh
Tempeh
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B5Vitamin B5 +423.7%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rye Tempeh DV% diff.
Fiber 15.1g 60%
Manganese 2.577mg 1.3mg 56%
Selenium 13.9µg 0µg 25%
Vitamin B5 1.456mg 0.278mg 24%
Polyunsaturated fat 0.767g 4.3g 24%
Carbs 75.86g 7.64g 23%
Copper 0.367mg 0.56mg 21%
Protein 10.34g 20.29g 20%
Vitamin B1 0.316mg 0.078mg 20%
Fats 1.63g 10.8g 14%
Zinc 2.65mg 1.14mg 14%
Saturated fat 0.197g 2.539g 11%
Vitamin B3 4.27mg 2.64mg 10%
Calcium 24mg 111mg 9%
Phosphorus 332mg 266mg 9%
Vitamin B2 0.251mg 0.358mg 8%
Calories 338kcal 192kcal 7%
Magnesium 110mg 81mg 7%
Monounsaturated fat 0.208g 3.205g 7%
Vitamin E 0.85mg 6%
Vitamin B6 0.294mg 0.215mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 38µg 24µg 4%
Potassium 510mg 412mg 3%
Vitamin B12 0µg 0.08µg 3%
Iron 2.63mg 2.7mg 1%
Protein per 100 calories 3.1g 11g N/A
Calories per 10 g protein 327kcal 95kcal N/A
Weight per 100 calories 30g 52g N/A
Unsaturated / Saturated Fat ratio 4.9 3 N/A
Net carbs 60.76g 7.64g N/A
Sugar 0.98g N/A
Sodium 2mg 9mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.194mg 0%
Threonine 0.289mg 0.796mg 0%
Isoleucine 0.208mg 0.88mg 0%
Leucine 0.563mg 1.43mg 0%
Lysine 0.286mg 0.908mg 0%
Methionine 0.153mg 0.175mg 0%
Phenylalanine 0.435mg 0.893mg 0%
Valine 0.317mg 0.92mg 0%
Histidine 0.189mg 0.466mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Tempeh
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
Contains more CarbsCarbs +892.9%
Contains more ProteinProtein +96.2%
Contains more FatsFats +562.6%
Contains more WaterWater +462.7%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -92.2%
Contains more Mono. FatMonounsaturated fat +1440.9%
Contains more Poly. FatPolyunsaturated fat +460.6%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.