Spelt vs. Tempeh — In-Depth Nutrition Comparison

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A recap on the differences between spelt and tempeh

Spelt has more selenium; however, tempeh is higher in copper, vitamin B2, phosphorus, iron, vitamin B6, calcium, manganese, potassium, and magnesium.
Tempeh covers your daily copper needs 38% more than spelt.
The glycemic index of spelt is higher.

Food varieties used in this article are Spelt, cooked and Tempeh.

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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.

Spelt

Tempeh

Contains less SodiumSodium	-44.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+65.3%
Contains more CalciumCalcium	+1010%
Contains more PotassiumPotassium	+188.1%
Contains more IronIron	+61.7%
Contains more CopperCopper	+160.5%
Contains more PhosphorusPhosphorus	+77.3%
Contains more ManganeseManganese	+19.2%

~equal in Zinc ~1.14mg

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

Tempeh

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+32.1%

Contains more Vitamin B2Vitamin B2	+1093.3%
Contains more Vitamin B6Vitamin B6	+168.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+84.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~2.64mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.215mg	0.56mg	38%
Protein	5.5g	20.29g	30%
Polyunsaturated fat		4.3g	29%
Vitamin B2	0.03mg	0.358mg	25%
Phosphorus	150mg	266mg	17%
Fiber	3.9g		16%
Fats	0.85g	10.8g	15%
Iron	1.67mg	2.7mg	13%
Saturated fat		2.539g	12%
Calcium	10mg	111mg	10%
Vitamin B6	0.08mg	0.215mg	10%
Manganese	1.091mg	1.3mg	9%
Magnesium	49mg	81mg	8%
Potassium	143mg	412mg	8%
Starch	19.57g		8%
Monounsaturated fat		3.205g	8%
Selenium	4µg	0µg	7%
Carbs	26.44g	7.64g	6%
Vitamin B5		0.278mg	6%
Calories	127kcal	192kcal	3%
Vitamin B12	0µg	0.08µg	3%
Folate	13µg	24µg	3%
Vitamin E	0.26mg		2%
Vitamin B1	0.103mg	0.078mg	2%
Zinc	1.25mg	1.14mg	1%
Protein per 100 calories	4.3g	11g	N/A
Calories per 10 g protein	231kcal	95kcal	N/A
Weight per 100 calories	79g	52g	N/A
Unsaturated / Saturated Fat ratio		3	N/A
Net carbs	22.54g	7.64g	N/A
Sodium	5mg	9mg	0%
Vitamin B3	2.57mg	2.64mg	0%
Tryptophan		0.194mg	0%
Threonine		0.796mg	0%
Isoleucine		0.88mg	0%
Leucine		1.43mg	0%
Lysine		0.908mg	0%
Methionine		0.175mg	0%
Phenylalanine		0.893mg	0%
Valine		0.92mg	0%
Histidine		0.466mg	0%