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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.

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
:
2
Tofu
Tofu
Contains more Iron +66.9%
Contains more Magnesium +134.5%
Contains more Phosphorus +111.1%
Contains more Potassium +63.7%
Contains less Sodium -42.9%
Contains more Zinc +108.9%
Contains more Copper +35.2%
Contains more Manganese +152.6%
Contains more Calcium +2429.6%
Contains more Selenium +48.7%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +66.9%
Contains more Magnesium +134.5%
Contains more Phosphorus +111.1%
Contains more Potassium +63.7%
Contains less Sodium -42.9%
Contains more Zinc +108.9%
Contains more Copper +35.2%
Contains more Manganese +152.6%
Contains more Calcium +2429.6%
Contains more Selenium +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
8
:
3
Tofu
Tofu
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +1696.1%
Contains more Vitamin B5 +703%
Contains more Vitamin B6 +150%
Contains more Folate +55.2%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.102
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +1696.1%
Contains more Vitamin B5 +703%
Contains more Vitamin B6 +150%
Contains more Folate +55.2%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Tofu
Tofu
Contains more Carbs +2424.8%
Contains more Other +27.9%
Contains more Protein +18.5%
Contains more Fats +258.8%
Contains more Water +533.7%
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
Tofu
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 Carbs +2424.8%
Contains more Other +27.9%
Contains more Protein +18.5%
Contains more Fats +258.8%
Contains more Water +533.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Tofu
Tofu
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +332.6%
Contains more Polyunsaturated fat +291.2%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +332.6%
Contains more Polyunsaturated fat +291.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Tofu Opinion
Net carbs 59.49g 0.48g Spelt
Protein 14.57g 17.27g Tofu
Fats 2.43g 8.72g Tofu
Carbs 70.19g 2.78g Spelt
Calories 338kcal 144kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Tofu
Fiber 10.7g 2.3g Spelt
Calcium 27mg 683mg Tofu
Iron 4.44mg 2.66mg Spelt
Magnesium 136mg 58mg Spelt
Phosphorus 401mg 190mg Spelt
Potassium 388mg 237mg Spelt
Sodium 8mg 14mg Spelt
Zinc 3.28mg 1.57mg Spelt
Copper 0.511mg 0.378mg Spelt
Manganese 2.983mg 1.181mg Spelt
Selenium 11.7µg 17.4µg Tofu
Vitamin A 10IU 166IU Tofu
Vitamin E 0.79mg Spelt
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.364mg 0.158mg Spelt
Vitamin B2 0.113mg 0.102mg Spelt
Vitamin B3 6.843mg 0.381mg Spelt
Vitamin B5 1.068mg 0.133mg Spelt
Vitamin B6 0.23mg 0.092mg Spelt
Folate 45µg 29µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.235mg Tofu
Threonine 0.443mg 0.785mg Tofu
Isoleucine 0.552mg 0.849mg Tofu
Leucine 1.07mg 1.392mg Tofu
Lysine 0.409mg 0.883mg Tofu
Methionine 0.258mg 0.211mg Spelt
Phenylalanine 0.737mg 0.835mg Tofu
Valine 0.681mg 0.87mg Tofu
Histidine 0.36mg 0.431mg Tofu
Saturated Fat 0.406g 1.261g Spelt
Monounsaturated Fat 0.445g 1.925g Tofu
Polyunsaturated fat 1.258g 4.921g Tofu
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tofu
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
11%
Tofu
Minerals Daily Need Coverage Score
119%
Spelt
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.855g)
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 ($)

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.