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Spelt vs Tempeh - In-Depth Nutrition Comparison

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The main differences between Spelt and Tempeh

  • Spelt has more Manganese, Vitamin B3, Vitamin B1, Iron, Zinc, Phosphorus, Vitamin B5, and Magnesium, however Tempeh has more Selenium, and Vitamin B2.
  • Daily need coverage for Manganese from Spelt is 73% higher.
  • Tempeh has 5 times less Vitamin B1 than Spelt. Spelt has 0.364mg of Vitamin B1, while Tempeh has 0.078mg.

Food types used in this article are Spelt, uncooked and Tempeh.

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Spelt vs Tempeh infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
3
Tempeh
Contains more Iron +64.4%
Contains more Magnesium +67.9%
Contains more Zinc +187.7%
Contains more Phosphorus +50.8%
Contains less Sodium -11.1%
Contains more Calcium +311.1%
Equal in Potassium - 412
Equal in Copper - 0.56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +64.4%
Contains more Magnesium +67.9%
Contains more Zinc +187.7%
Contains more Phosphorus +50.8%
Contains less Sodium -11.1%
Contains more Calcium +311.1%
Equal in Potassium - 412
Equal in Copper - 0.56

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
8
:
3
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B3 +159.2%
Contains more Vitamin B5 +284.2%
Contains more Folate +87.5%
Contains more Vitamin B2 +216.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.7%
Contains more Vitamin B3 +159.2%
Contains more Vitamin B5 +284.2%
Contains more Folate +87.5%
Contains more Vitamin B2 +216.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
20
Tempeh
Mineral Summary Score
92
Spelt
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
122%
Tempeh
Carbohydrates
70%
Spelt
8%
Tempeh
Fats
11%
Spelt
50%
Tempeh

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 48)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.133g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Spelt Tempeh Opinion
Calories 338 192 Spelt
Protein 14.57 20.29 Tempeh
Fats 2.43 10.8 Tempeh
Vitamin C 0 0
Carbs 70.19 7.64 Spelt
Cholesterol 0 0
Vitamin D 0 Tempeh
Iron 4.44 2.7 Spelt
Calcium 27 111 Tempeh
Potassium 388 412 Tempeh
Magnesium 136 81 Spelt
Sugar 6.82 Tempeh
Fiber 10.7 Spelt
Copper 0.511 0.56 Tempeh
Zinc 3.28 1.14 Spelt
Starch 53.92 Spelt
Phosphorus 401 266 Spelt
Sodium 8 9 Spelt
Vitamin A 10 0 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Tempeh
Vitamin B1 0.364 0.078 Spelt
Vitamin B2 0.113 0.358 Tempeh
Vitamin B3 6.843 2.64 Spelt
Vitamin B5 1.068 0.278 Spelt
Vitamin B6 0.23 0.215 Spelt
Vitamin B12 0 0.08 Tempeh
Vitamin K 3.6 Spelt
Folate 45 24 Spelt
Trans Fat 0 Spelt
Saturated Fat 0.406 2.539 Spelt
Monounsaturated Fat 0.445 3.205 Tempeh
Polyunsaturated fat 1.258 4.3 Tempeh
Tryptophan 0.132 0.194 Tempeh
Threonine 0.443 0.796 Tempeh
Isoleucine 0.552 0.88 Tempeh
Leucine 1.07 1.43 Tempeh
Lysine 0.409 0.908 Tempeh
Methionine 0.258 0.175 Spelt
Phenylalanine 0.737 0.893 Tempeh
Valine 0.681 0.92 Tempeh
Histidine 0.36 0.466 Tempeh
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.