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.
| 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% |
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 | +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% |
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% | |
| Vitamin B6 | 0.08mg | 0.215mg | 10% |
| Calcium | 10mg | 111mg | 10% |
| Manganese | 1.091mg | 1.3mg | 9% |
| Starch | 19.57g | 8% | |
| Potassium | 143mg | 412mg | 8% |
| Magnesium | 49mg | 81mg | 8% |
| Monounsaturated fat | 3.205g | 8% | |
| Selenium | 4µg | 0µg | 7% |
| Vitamin B5 | 0.278mg | 6% | |
| Carbs | 26.44g | 7.64g | 6% |
| Folate | 13µg | 24µg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Calories | 127kcal | 192kcal | 3% |
| Vitamin B1 | 0.103mg | 0.078mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Zinc | 1.25mg | 1.14mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +246.1% |
| Contains more WaterWater | +11.6% |
| Contains more ProteinProtein | +268.9% |
| Contains more FatsFats | +1170.6% |
| Contains more OtherOther | +149.2% |
