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.
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.
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) .
Cooked White Rice g
()
|
Daily Values (%) |
Tempeh g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.