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  6. Spelt vs. Tempeh

Spelt vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between Spelt and Tempeh

  • Spelt has more Manganese, Vitamin B3, Vitamin B1, Iron, Selenium, Zinc, Phosphorus, Vitamin B5, and Magnesium, however, Tempeh has more Vitamin B2.
  • Daily need coverage for Manganese from Spelt is 73% higher.

Food types used in this article are Spelt, uncooked and Tempeh.

Infographic

Spelt vs Tempeh infographic
Infographic link

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.
Spelt
Spelt
7
:
3
Tempeh
Tempeh
Contains more Iron +64.4%
Contains more Magnesium +67.9%
Contains more Phosphorus +50.8%
Contains less Sodium -11.1%
Contains more Zinc +187.7%
Contains more Manganese +129.5%
Contains more Selenium +∞%
Contains more Calcium +311.1%
Equal in Potassium - 412
Equal in Copper - 0.56
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +64.4%
Contains more Magnesium +67.9%
Contains more Phosphorus +50.8%
Contains less Sodium -11.1%
Contains more Zinc +187.7%
Contains more Manganese +129.5%
Contains more Selenium +∞%
Contains more Calcium +311.1%
Equal in Potassium - 412
Equal in Copper - 0.56

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.
Spelt
Spelt
8
:
3
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B3 +159.2%
Contains more Vitamin B5 +284.2%
Contains more Folate +87.5%
Contains more Vitamin B2 +216.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B3 +159.2%
Contains more Vitamin B5 +284.2%
Contains more Folate +87.5%
Contains more Vitamin B2 +216.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Tempeh
Tempeh
Contains more Carbs +818.7%
Contains more Other +10.5%
Contains more Protein +39.3%
Contains more Fats +344.4%
Contains more Water +441.3%
Equal in Other - 1.62
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Carbs +818.7%
Contains more Other +10.5%
Contains more Protein +39.3%
Contains more Fats +344.4%
Contains more Water +441.3%
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +620.2%
Contains more Polyunsaturated fat +241.8%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +620.2%
Contains more Polyunsaturated fat +241.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Tempeh
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Tempeh Opinion
Net carbs 59.49g 7.64g Spelt
Protein 14.57g 20.29g Tempeh
Fats 2.43g 10.8g Tempeh
Carbs 70.19g 7.64g Spelt
Calories 338kcal 192kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Tempeh
Fiber 10.7g Spelt
Calcium 27mg 111mg Tempeh
Iron 4.44mg 2.7mg Spelt
Magnesium 136mg 81mg Spelt
Phosphorus 401mg 266mg Spelt
Potassium 388mg 412mg Tempeh
Sodium 8mg 9mg Spelt
Zinc 3.28mg 1.14mg Spelt
Copper 0.511mg 0.56mg Tempeh
Manganese 2.983mg 1.3mg Spelt
Selenium 11.7µg 0µg Spelt
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.078mg Spelt
Vitamin B2 0.113mg 0.358mg Tempeh
Vitamin B3 6.843mg 2.64mg Spelt
Vitamin B5 1.068mg 0.278mg Spelt
Vitamin B6 0.23mg 0.215mg Spelt
Folate 45µg 24µg Spelt
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.194mg Tempeh
Threonine 0.443mg 0.796mg Tempeh
Isoleucine 0.552mg 0.88mg Tempeh
Leucine 1.07mg 1.43mg Tempeh
Lysine 0.409mg 0.908mg Tempeh
Methionine 0.258mg 0.175mg Spelt
Phenylalanine 0.737mg 0.893mg Tempeh
Valine 0.681mg 0.92mg Tempeh
Histidine 0.36mg 0.466mg Tempeh
Saturated Fat 0.406g 2.539g Spelt
Monounsaturated Fat 0.445g 3.205g Tempeh
Polyunsaturated fat 1.258g 4.3g Tempeh
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Spelt
20%
Tempeh
Minerals Daily Need Coverage Score
119%
Spelt
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 48)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.133g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.