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.
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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 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Vitamin B5 | 1.068mg | 0.133mg | 19% |
| Magnesium | 136mg | 58mg | 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% |
| Selenium | 11.7µg | 17.4µg | 10% |
| Calories | 338kcal | 144kcal | 10% |
| Fats | 2.43g | 8.72g | 10% |
| Protein | 14.57g | 17.27g | 5% |
| Vitamin E | 0.79mg | 5% | |
| Folate | 45µg | 29µg | 4% |
| Potassium | 388mg | 237mg | 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% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -67.8% |
| Contains more Mono. FatMonounsaturated fat | +332.6% |
| Contains more Poly. FatPolyunsaturated fat | +291.2% |