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  6. Tempeh vs. Rice

Tempeh vs. Rice — In-Depth Nutrition Comparison

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How are tempeh and rice different?

  • Tempeh is higher in copper, manganese, phosphorus, vitamin B2, iron, magnesium, potassium, and calcium; however, rice is richer in selenium.
  • Daily need coverage for copper for tempeh is 55% higher.
  • Tempeh contains 33 times more saturated fat than rice. While tempeh contains 2.539g of saturated fat, rice contains only 0.077g.
  • Tempeh has a lower glycemic index (15) than rice (60).

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

Infographic

Tempeh vs Rice 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.
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%
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%
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%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%

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.
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%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +109%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more FolateFolate +141.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +654.3%
Contains more FatsFats +3757.1%
Contains more OtherOther +285.7%
Contains more CarbsCarbs +268.7%
Contains more WaterWater +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +3542%
Contains more Poly. FatPolyunsaturated fat +5557.9%
Contains less Sat. FatSaturated fat -97%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.