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  6. Spelt vs. Tofu

Spelt vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between spelt and tofu?

  • Spelt is richer in manganese, vitamin B3, fiber, phosphorus, iron, vitamin B5, magnesium, vitamin B1, and zinc, yet tofu is richer in calcium.
  • Spelt's daily need coverage for manganese is 78% higher.
  • Spelt has 18 times more vitamin B3 than tofu. Spelt has 6.843mg of vitamin B3, while tofu has 0.381mg.
  • Tofu has a lower glycemic index than spelt.

We used Spelt, uncooked and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Spelt vs Tofu 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
8
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%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +134.5%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +66.9%
Contains more CopperCopper +35.2%
Contains more ZincZinc +108.9%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +152.6%
Contains more CalciumCalcium +2429.6%
Contains more SeleniumSelenium +48.7%

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
7
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%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B3Vitamin B3 +1696.1%
Contains more Vitamin B5Vitamin B5 +703%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Tofu DV% diff.
Manganese 2.983mg 1.181mg 78%
Calcium 27mg 683mg 66%
Vitamin B3 6.843mg 0.381mg 40%
Fiber 10.7g 2.3g 34%
Phosphorus 401mg 190mg 30%
Polyunsaturated fat 1.258g 4.921g 24%
Carbs 70.19g 2.78g 22%
Iron 4.44mg 2.66mg 22%
Starch 53.92g 22%
Magnesium 136mg 58mg 19%
Vitamin B5 1.068mg 0.133mg 19%
Vitamin B1 0.364mg 0.158mg 17%
Zinc 3.28mg 1.57mg 16%
Copper 0.511mg 0.378mg 15%
Vitamin B6 0.23mg 0.092mg 11%
Calories 338kcal 144kcal 10%
Fats 2.43g 8.72g 10%
Selenium 11.7µg 17.4µg 10%
Protein 14.57g 17.27g 5%
Vitamin E 0.79mg 5%
Potassium 388mg 237mg 4%
Folate 45µg 29µg 4%
Saturated fat 0.406g 1.261g 4%
Monounsaturated fat 0.445g 1.925g 4%
Vitamin K 3.6µg 3%
Vitamin B2 0.113mg 0.102mg 1%
Protein per 100 calories 4.3g 12g N/A
Calories per 10 g protein 232kcal 83kcal N/A
Weight per 100 calories 30g 69g N/A
Unsaturated / Saturated Fat ratio 4.2 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 59.49g 0.48g N/A
Sugar 6.82g N/A
Sodium 8mg 14mg 0%
Tryptophan 0.132mg 0.235mg 0%
Threonine 0.443mg 0.785mg 0%
Isoleucine 0.552mg 0.849mg 0%
Leucine 1.07mg 1.392mg 0%
Lysine 0.409mg 0.883mg 0%
Methionine 0.258mg 0.211mg 0%
Phenylalanine 0.737mg 0.835mg 0%
Valine 0.681mg 0.87mg 0%
Histidine 0.36mg 0.431mg 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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2424.8%
Contains more OtherOther +27.9%
Contains more ProteinProtein +18.5%
Contains more FatsFats +258.8%
Contains more WaterWater +533.7%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +332.6%
Contains more Poly. FatPolyunsaturated fat +291.2%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.