White rice vs Tempeh: How To Choose?

Although white rice and tempeh belong to different food groups, while white rice belong is a grain, and tempeh belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares white rice and tempeh, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how white rice and tempeh compare specifically.

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.

It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.

Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

White rice vs Tempeh Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing white rice vs tempeh.

This comparison will start by comparing the caloric value of white rice and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

White rice vs Tempeh Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tempeh vs white rice for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 360 calories per 100 grams of white rice.

However, both white rice and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

White rice vs Tempeh Protein

Legumes and most legume products, including white rice and tempeh, are important sources of plant-based protein.

Tempeh offers around 67% more protein than white rice.

Tempeh has 20.3 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

White rice vs Tempeh Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in white rice and tempeh.

The total amount of carbohydrates is around 90% higher in white rice than in tempeh. It have 79.3 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in white rice than in tempeh, 76% precisely.

One handful of white rice (28 grams) contains 0.5 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in white rice and tempeh.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, tempeh is a better source of fiber than white rice which offers 0.9 grams per portion.

White rice vs Tempeh Fats

Like most other grains and legumes, with the exception of lupins and peanuts, white rice and tempeh are low in fat.

Fats in white rice and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in white rice and tempeh:

• White rice: 0.6 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, white rice is 92% lower in saturated fats.

White rice and tempeh contain 0.2 grams and 2.5 grams of saturated fat per 100 grams, respectively.

White rice vs Tempeh Vitamins Content

This section will discuss the vitamin content of white rice and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

White rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, and vitamin B5 (Pantothenic acid).

White rice and tempeh contain the same amount of vitamin C, and vitamin D.

The following table shows the exact amount of vitamins white rice and tempeh contain side by side, so you can easily compare them.

White rice vs Tempeh Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the white rice and tempeh comparison focuses on their mineral content.

White rice is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and sodium than tempeh.

On the other hand, tempeh is a higher amount of selenium, and zinc.

Check out the table below to learn how white rice and tempeh compare when it comes to mineral content.

The Final Word

White rice and tempeh are highly nutritious and a great addition to a plant-based diet.

Both white rice and tempeh are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.