White Rice vs. Tempeh

Nutrition comparison of Cooked White Rice and Tempeh


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked white rice versus tempeh (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and tempeh:

  • Both white rice and tempeh are high in calories.
  • Tempeh has 73% less carbohydrates than white rice.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium, potassium and protein.
  • White rice has 43.5 times less saturated fat than tempeh.
  • White rice has more thiamin and folate, however, tempeh contains more riboflavin, Vitamin B6 and Vitamin B12.
Detailed nutritional comparison of white rice and tempeh is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Tempeh src

Calories and Carbs

calories

Both white rice and tempeh are high in calories. Tempeh has 48% more calories than white rice - white rice has 130 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. White rice has a macronutrient ratio of 8:91:2 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Tempeh
Protein 8% 39%
Carbohydrates 91% 15%
Fat 2% 47%
Alcohol ~ ~

carbohydrates

Tempeh has 73% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

White rice has more dietary fiber than tempeh - white rice has 0.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 753% more protein than white rice - white rice has 2.4g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

White rice has 43.5 times less saturated fat than tempeh - white rice has 0.06g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

Vitamins

The B Vitamins

White rice has more thiamin and folate, however, tempeh contains more riboflavin, Vitamin B6 and Vitamin B12. Both white rice and tempeh contain significant amounts of niacin and pantothenic acid.

White Rice Tempeh
Thiamin 0.167 MG 0.078 MG
Riboflavin 0.016 MG 0.358 MG
Niacin 1.835 MG 2.64 MG
Pantothenic acid 0.411 MG 0.278 MG
Vitamin B6 0.05 MG 0.215 MG
Folate 58 UG 24 UG
Vitamin B12 ~ 0.08 UG

Minerals

calcium

Tempeh is an excellent source of calcium and it has 36 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 81% more iron than white rice - white rice has 1.5mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Tempeh is an excellent source of potassium and it has 13 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and tempeh has 412mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Tempeh
alpha linoleic acid 0.01 G 0.248 G
Total 0.01 G 0.248 G

omega 6s

Comparing omega-6 fatty acids, tempeh has more linoleic acid than white rice per 100 grams.

White Rice Tempeh
linoleic acid 0.046 G 4.052 G
Total 0.046 G 4.052 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Tempeh (Tempeh) .

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FAQ

Does white rice or tempeh contain more calories in 100 grams?
Both white rice and tempeh are high in calories. Tempeh has 50% more calories than white rice - white rice has 130 calories in 100g and tempeh has 192 calories.

Is white rice or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 750% more protein than white rice - white rice has 2.4g of protein per 100 grams and tempeh has 20.3g of protein.

Does white rice or tempeh have more carbohydrates?
By weight, tempeh has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and tempeh has 7.6g of carbohydrates.

Does white rice or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 36 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does white rice or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 13 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and tempeh has 412mg of potassium.