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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.

Infographic

Spelt vs Tempeh 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" 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 Phosphorus +50.8%
Contains less Sodium -11.1%
Contains more Zinc +187.7%
Contains more Calcium +311.1%
Equal in Potassium - 412
Equal in Copper - 0.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +64.4%
Contains more Magnesium +67.9%
Contains more Phosphorus +50.8%
Contains less Sodium -11.1%
Contains more Zinc +187.7%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
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

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

All nutrients comparison - raw data values

Nutrient Spelt Tempeh Opinion
Net carbs 59.49g 7.64g Spelt
Protein 14.57g 20.29g Tempeh
Fats 2.43g 10.8g Tempeh
Carbs 70.19g 7.64g Spelt
Calories 338kcal 192kcal Spelt
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Tempeh
Fiber 10.7g g Spelt
Calcium 27mg 111mg Tempeh
Iron 4.44mg 2.7mg Spelt
Magnesium 136mg 81mg Spelt
Phosphorus 401mg 266mg Spelt
Potassium 388mg 412mg Tempeh
Sodium 8mg 9mg Spelt
Zinc 3.28mg 1.14mg Spelt
Copper 0.511mg 0.56mg Tempeh
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Tempeh
Vitamin D µg 0µg Tempeh
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.078mg Spelt
Vitamin B2 0.113mg 0.358mg Tempeh
Vitamin B3 6.843mg 2.64mg Spelt
Vitamin B5 1.068mg 0.278mg Spelt
Vitamin B6 0.23mg 0.215mg Spelt
Folate 45µg 24µg Spelt
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.194mg Tempeh
Threonine 0.443mg 0.796mg Tempeh
Isoleucine 0.552mg 0.88mg Tempeh
Leucine 1.07mg 1.43mg Tempeh
Lysine 0.409mg 0.908mg Tempeh
Methionine 0.258mg 0.175mg Spelt
Phenylalanine 0.737mg 0.893mg Tempeh
Valine 0.681mg 0.92mg Tempeh
Histidine 0.36mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 2.539g Spelt
Monounsaturated Fat 0.445g 3.205g Tempeh
Polyunsaturated fat 1.258g 4.3g Tempeh

Which food is preferable for your diet?

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

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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

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.

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.