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  6. Tempeh vs. Rye

Tempeh vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between tempeh and rye?

  • Tempeh is richer in copper and calcium, yet rye is richer in manganese, selenium, vitamin B5, vitamin B1, zinc, vitamin B3, and phosphorus.
  • Rye's daily need coverage for manganese is 56% higher.
  • Tempeh has 13 times more saturated fat than rye. Tempeh has 2.539g of saturated fat, while rye has 0.197g.
  • Tempeh has a lower glycemic index than rye.

We used Tempeh and Rye grain types in this comparison.

Infographic

Tempeh vs Rye 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
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%
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%
Contains more CalciumCalcium +362.5%
Contains more CopperCopper +52.6%
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 +∞%
~equal in Iron ~2.63mg

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
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%
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%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +58.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +96.2%
Contains more FatsFats +562.6%
Contains more WaterWater +462.7%
Contains more CarbsCarbs +892.9%
~equal in Other ~1.57g

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
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
Contains more Mono. FatMonounsaturated fat +1440.9%
Contains more Poly. FatPolyunsaturated fat +460.6%
Contains less Sat. FatSaturated fat -92.2%

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