Tempeh vs. Spelt — In-Depth Nutrition Comparison
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A recap on differences between Tempeh and Spelt
- Tempeh has more Copper, Vitamin B2, Phosphorus, Iron, Vitamin B6, Calcium, Manganese, Potassium, and Magnesium, however, Spelt is higher in Selenium.
- Tempeh covers your daily Copper needs 38% more than Spelt.
- Spelt contains 12 times less Vitamin B2 than Tempeh. Tempeh contains 0.358mg of Vitamin B2, while Spelt contains 0.03mg.
Food varieties used in this article are Tempeh and Spelt, cooked.
Infographic
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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.
Contains
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Calcium
+1010%
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Iron
+61.7%
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Magnesium
+65.3%
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Phosphorus
+77.3%
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Potassium
+188.1%
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Copper
+160.5%
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Manganese
+19.2%
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less
Sodium
-44.4%
Contains
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Selenium
+∞%
Equal in Zinc - 1.25
Contains
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Calcium
+1010%
Contains
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Iron
+61.7%
Contains
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Magnesium
+65.3%
Contains
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Phosphorus
+77.3%
Contains
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Potassium
+188.1%
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Copper
+160.5%
Contains
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Manganese
+19.2%
Contains
less
Sodium
-44.4%
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Selenium
+∞%
Equal in Zinc - 1.25
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.
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Vitamin B2
+1093.3%
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Vitamin B6
+168.8%
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Folate
+84.6%
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin B1
+32.1%
Equal in Vitamin B3 - 2.57
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Vitamin B2
+1093.3%
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Vitamin B6
+168.8%
Contains
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Folate
+84.6%
Contains
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin B1
+32.1%
Equal in Vitamin B3 - 2.57
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+268.9%
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Fats
+1170.6%
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Other
+149.2%
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Carbs
+246.1%
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Water
+11.6%
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Protein
+268.9%
Contains
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Fats
+1170.6%
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Other
+149.2%
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Carbs
+246.1%
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Water
+11.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.64g | 22.54g |
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| Protein | 20.29g | 5.5g |
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| Fats | 10.8g | 0.85g |
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| Carbs | 7.64g | 26.44g |
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| Calories | 192kcal | 127kcal |
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| Starch | 19.57g |
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| Fiber | 3.9g |
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| Calcium | 111mg | 10mg |
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| Iron | 2.7mg | 1.67mg |
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| Magnesium | 81mg | 49mg |
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| Phosphorus | 266mg | 150mg |
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| Potassium | 412mg | 143mg |
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| Sodium | 9mg | 5mg |
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| Zinc | 1.14mg | 1.25mg |
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| Copper | 0.56mg | 0.215mg |
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| Manganese | 1.3mg | 1.091mg |
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| Selenium | 0µg | 4µg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.26mg |
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| Vitamin B1 | 0.078mg | 0.103mg |
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| Vitamin B2 | 0.358mg | 0.03mg |
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| Vitamin B3 | 2.64mg | 2.57mg |
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| Vitamin B5 | 0.278mg |
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| Vitamin B6 | 0.215mg | 0.08mg |
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| Folate | 24µg | 13µg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Tryptophan | 0.194mg |
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| Threonine | 0.796mg |
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| Isoleucine | 0.88mg |
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| Leucine | 1.43mg |
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| Lysine | 0.908mg |
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| Methionine | 0.175mg |
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| Phenylalanine | 0.893mg |
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| Valine | 0.92mg |
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| Histidine | 0.466mg |
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| Saturated Fat | 2.539g |
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| Monounsaturated Fat | 3.205g |
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| Polyunsaturated fat | 4.3g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
10%
Minerals Daily Need Coverage Score
73%
45%
Comparison summary
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Spelt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 2.539g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)