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Spelt vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 6.2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 50)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.285g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Spelt
4
Tofu
Mineral Summary Score
60
Spelt
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
3
Tofu
Contains more Potassium +220.7%
Contains more Magnesium +353.3%
Contains more Copper +164.8%
Contains more Zinc +310%
Contains more Phosphorus +313.4%
Contains more Iron +20.7%
Contains more Calcium +1196.3%
Contains less Sodium -12.5%
Contains more Potassium +220.7%
Contains more Magnesium +353.3%
Contains more Copper +164.8%
Contains more Zinc +310%
Contains more Phosphorus +313.4%
Contains more Iron +20.7%
Contains more Calcium +1196.3%
Contains less Sodium -12.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
3
Tofu
Contains more Vitamin E +7800%
Contains more Vitamin B1 +349.4%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +3409.2%
Contains more Vitamin B5 +1470.6%
Contains more Vitamin B6 +389.4%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +349.4%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +3409.2%
Contains more Vitamin B5 +1470.6%
Contains more Vitamin B6 +389.4%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Contains more Vitamin A +750%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
87%
Spelt
48%
Tofu
Carbohydrates
70%
Spelt
2%
Tofu
Fats
11%
Spelt
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spelt Tofu Opinion
Calories 338 76 Spelt
Protein 14.57 8.08 Spelt
Fats 2.43 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 70.19 1.87 Spelt
Cholesterol 0 0
Vitamin D 0 Tofu
Iron 4.44 5.36 Tofu
Calcium 27 350 Tofu
Potassium 388 121 Spelt
Magnesium 136 30 Spelt
Sugars 6.82 0.62 Spelt
Fiber 10.7 0.3 Spelt
Copper 0.511 0.193 Spelt
Zinc 3.28 0.8 Spelt
Starch 53.92 Spelt
Phosphorus 401 97 Spelt
Sodium 8 7 Tofu
Vitamin A 10 85 Tofu
Vitamin E 0.79 0.01 Spelt
Vitamin D 0 Tofu
Vitamin B1 0.364 0.081 Spelt
Vitamin B2 0.113 0.052 Spelt
Vitamin B3 6.843 0.195 Spelt
Vitamin B5 1.068 0.068 Spelt
Vitamin B6 0.23 0.047 Spelt
Vitamin B12 0 0
Vitamin K 3.6 2.4 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.406 0.691 Spelt
Monounsaturated Fat 0.445 1.056 Tofu
Polyunsaturated fat 1.258 2.699 Tofu
Tryptophan 0.132 0.12 Spelt
Threonine 0.443 0.402 Spelt
Isoleucine 0.552 0.435 Spelt
Leucine 1.07 0.713 Spelt
Lysine 0.409 0.452 Tofu
Methionine 0.258 0.108 Spelt
Phenylalanine 0.737 0.428 Spelt
Valine 0.681 0.446 Spelt
Histidine 0.36 0.221 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.