Spelt vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between spelt and tofu?
- Spelt is higher in manganese, phosphorus, fiber, vitamin B3, copper, magnesium, vitamin B1, zinc, and vitamin B5, yet tofu is higher in calcium.
- Spelt's daily need coverage for manganese is 103% more.
- Spelt has 36 times more fiber than tofu. While spelt has 10.7g of fiber, tofu has only 0.3g.
- The glycemic index of tofu is lower.
We used Spelt, uncooked and Tofu, raw, regular, prepared with calcium sulfate types in this article.
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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 | +353.3% |
| Contains more PotassiumPotassium | +220.7% |
| Contains more CopperCopper | +164.8% |
| Contains more ZincZinc | +310% |
| Contains more PhosphorusPhosphorus | +313.4% |
| Contains more ManganeseManganese | +393.1% |
| Contains more SeleniumSelenium | +31.5% |
| Contains more CalciumCalcium | +1196.3% |
| Contains more IronIron | +20.7% |
| Contains less SodiumSodium | -12.5% |
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 | +7800% |
| Contains more Vitamin B1Vitamin B1 | +349.4% |
| Contains more Vitamin B2Vitamin B2 | +117.3% |
| Contains more Vitamin B3Vitamin B3 | +3409.2% |
| Contains more Vitamin B5Vitamin B5 | +1470.6% |
| Contains more Vitamin B6Vitamin B6 | +389.4% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.605mg | 103% |
| Phosphorus | 401mg | 97mg | 43% |
| Vitamin B3 | 6.843mg | 0.195mg | 42% |
| Fiber | 10.7g | 0.3g | 42% |
| Copper | 0.511mg | 0.193mg | 35% |
| Calcium | 27mg | 350mg | 32% |
| Magnesium | 136mg | 30mg | 25% |
| Vitamin B1 | 0.364mg | 0.081mg | 24% |
| Zinc | 3.28mg | 0.8mg | 23% |
| Carbs | 70.19g | 1.87g | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 0.068mg | 20% |
| Vitamin B6 | 0.23mg | 0.047mg | 14% |
| Calories | 338kcal | 76kcal | 13% |
| Protein | 14.57g | 8.08g | 13% |
| Iron | 4.44mg | 5.36mg | 12% |
| Polyunsaturated fat | 1.258g | 2.699g | 10% |
| Potassium | 388mg | 121mg | 8% |
| Folate | 45µg | 15µg | 8% |
| Choline | 28.8mg | 5% | |
| Vitamin B2 | 0.113mg | 0.052mg | 5% |
| Selenium | 11.7µg | 8.9µg | 5% |
| Vitamin E | 0.79mg | 0.01mg | 5% |
| Fats | 2.43g | 4.78g | 4% |
| Monounsaturated fat | 0.445g | 1.056g | 2% |
| Vitamin K | 3.6µg | 2.4µg | 1% |
| Saturated fat | 0.406g | 0.691g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 59.49g | 1.57g | N/A |
| Sugar | 6.82g | 0.62g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Tryptophan | 0.132mg | 0.12mg | 0% |
| Threonine | 0.443mg | 0.402mg | 0% |
| Isoleucine | 0.552mg | 0.435mg | 0% |
| Leucine | 1.07mg | 0.713mg | 0% |
| Lysine | 0.409mg | 0.452mg | 0% |
| Methionine | 0.258mg | 0.108mg | 0% |
| Phenylalanine | 0.737mg | 0.428mg | 0% |
| Valine | 0.681mg | 0.446mg | 0% |
| Histidine | 0.36mg | 0.221mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.3% |
| Contains more CarbsCarbs | +3653.5% |
| Contains more OtherOther | +148.6% |
| Contains more FatsFats | +96.7% |
| Contains more WaterWater | +667.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.2% |
| Contains more Mono. FatMonounsaturated fat | +137.3% |
| Contains more Poly. FatPolyunsaturated fat | +114.5% |