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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 for spelt is 73% higher.
  • Spelt has a higher glycemic index than tempeh.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Tempeh
Tempeh
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more MagnesiumMagnesium +67.9%
Contains more IronIron +64.4%
Contains more ZincZinc +187.7%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +129.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +311.1%
~equal in Potassium ~412mg
~equal in Copper ~0.56mg

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Tempeh
Tempeh
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B3Vitamin B3 +159.2%
Contains more Vitamin B5Vitamin B5 +284.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more Vitamin B2Vitamin B2 +216.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.215mg

All nutrients comparison - raw data values

Nutrient Spelt Tempeh DV% diff.
Manganese 2.983mg 1.3mg 73%
Fiber 10.7g 43%
Vitamin B3 6.843mg 2.64mg 26%
Vitamin B1 0.364mg 0.078mg 24%
Iron 4.44mg 2.7mg 22%
Starch 53.92g 22%
Carbs 70.19g 7.64g 21%
Selenium 11.7µg 0µg 21%
Polyunsaturated fat 1.258g 4.3g 20%
Zinc 3.28mg 1.14mg 19%
Phosphorus 401mg 266mg 19%
Vitamin B2 0.113mg 0.358mg 19%
Vitamin B5 1.068mg 0.278mg 16%
Fats 2.43g 10.8g 13%
Magnesium 136mg 81mg 13%
Protein 14.57g 20.29g 11%
Saturated fat 0.406g 2.539g 10%
Calcium 27mg 111mg 8%
Calories 338kcal 192kcal 7%
Monounsaturated fat 0.445g 3.205g 7%
Copper 0.511mg 0.56mg 5%
Vitamin E 0.79mg 5%
Folate 45µg 24µg 5%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 3.6µg 3%
Potassium 388mg 412mg 1%
Vitamin B6 0.23mg 0.215mg 1%
Protein per 100 calories 4.3g 11g N/A
Calories per 10 g protein 232kcal 95kcal N/A
Weight per 100 calories 30g 52g N/A
Unsaturated / Saturated Fat ratio 4.2 3 N/A
Net carbs 59.49g 7.64g N/A
Sugar 6.82g N/A
Sodium 8mg 9mg 0%
Tryptophan 0.132mg 0.194mg 0%
Threonine 0.443mg 0.796mg 0%
Isoleucine 0.552mg 0.88mg 0%
Leucine 1.07mg 1.43mg 0%
Lysine 0.409mg 0.908mg 0%
Methionine 0.258mg 0.175mg 0%
Phenylalanine 0.737mg 0.893mg 0%
Valine 0.681mg 0.92mg 0%
Histidine 0.36mg 0.466mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
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
Tempeh
3
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 CarbsCarbs +818.7%
Contains more ProteinProtein +39.3%
Contains more FatsFats +344.4%
Contains more WaterWater +441.3%
~equal in Other ~1.62g

Fat Type Comparison

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

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.