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  6. Wild rice vs. Tempeh

Wild rice vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between wild rice and tempeh

  • Wild rice has less copper, manganese, phosphorus, iron, vitamin B2, magnesium, calcium, potassium, and vitamin B3 than tempeh.
  • Tempeh covers your daily need for copper, 49% more than wild rice.
  • Wild rice has less saturated fat.
  • The glycemic index of wild rice is higher.

These are the specific foods used in this comparison Wild rice, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Tempeh
Tempeh
7
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 ZincZinc +17.5%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +307.9%
Contains more IronIron +350%
Contains more CopperCopper +362.8%
Contains more PhosphorusPhosphorus +224.4%
Contains more ManganeseManganese +361%

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.
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Tempeh
Tempeh
6
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 KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +311.5%
Contains more Vitamin B3Vitamin B3 +105.1%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Wild rice Tempeh DV% diff.
Copper 0.121mg 0.56mg 49%
Manganese 0.282mg 1.3mg 44%
Protein 3.99g 20.29g 33%
Polyunsaturated fat 0.213g 4.3g 27%
Iron 0.6mg 2.7mg 26%
Phosphorus 82mg 266mg 26%
Vitamin B2 0.087mg 0.358mg 21%
Fats 0.34g 10.8g 16%
Magnesium 32mg 81mg 12%
Calcium 3mg 111mg 11%
Saturated fat 0.049g 2.539g 11%
Potassium 101mg 412mg 9%
Vitamin B3 1.287mg 2.64mg 8%
Monounsaturated fat 0.05g 3.205g 8%
Fiber 1.8g 7%
Vitamin B6 0.135mg 0.215mg 6%
Calories 101kcal 192kcal 5%
Carbs 21.34g 7.64g 5%
Vitamin B12 0µg 0.08µg 3%
Zinc 1.34mg 1.14mg 2%
Vitamin E 0.24mg 2%
Vitamin B1 0.052mg 0.078mg 2%
Vitamin B5 0.154mg 0.278mg 2%
Choline 10.2mg 2%
Selenium 0.8µg 0µg 1%
Folate 26µg 24µg 1%
Protein per 100 calories 4g 11g N/A
Calories per 10 g protein 253kcal 95kcal N/A
Weight per 100 calories 99g 52g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Net carbs 19.54g 7.64g N/A
Sugar 0.73g N/A
Sodium 3mg 9mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.049mg 0.194mg 0%
Threonine 0.127mg 0.796mg 0%
Isoleucine 0.167mg 0.88mg 0%
Leucine 0.276mg 1.43mg 0%
Lysine 0.17mg 0.908mg 0%
Methionine 0.119mg 0.175mg 0%
Phenylalanine 0.195mg 0.893mg 0%
Valine 0.232mg 0.92mg 0%
Histidine 0.104mg 0.466mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +179.3%
Contains more WaterWater +23.9%
Contains more ProteinProtein +408.5%
Contains more FatsFats +3076.5%
Contains more OtherOther +305%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -98.1%
Contains more Mono. FatMonounsaturated fat +6310%
Contains more Poly. FatPolyunsaturated fat +1918.8%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.