Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the differences between Spelt and Tofu?

  • Spelt is higher in Vitamin B3, and Fiber, yet Tofu is higher in Calcium, Selenium, Copper, Iron, Phosphorus, and Vitamin B2.
  • Tofu's daily need coverage for Calcium is 67% more.
  • Spelt has 7 times more Vitamin B3 than Tofu. While Spelt has 2.57mg of Vitamin B3, Tofu has only 0.381mg.

We used Spelt, cooked and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Spelt vs Tofu 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
1
:
9
Tofu
Contains less Sodium -64.3%
Contains more Calcium +6730%
Contains more Iron +59.3%
Contains more Magnesium +18.4%
Contains more Phosphorus +26.7%
Contains more Potassium +65.7%
Contains more Zinc +25.6%
Contains more Copper +75.8%
Contains more Selenium +335%
Equal in Manganese - 1.181
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -64.3%
Contains more Calcium +6730%
Contains more Iron +59.3%
Contains more Magnesium +18.4%
Contains more Phosphorus +26.7%
Contains more Potassium +65.7%
Contains more Zinc +25.6%
Contains more Copper +75.8%
Contains more Selenium +335%
Equal in Manganese - 1.181

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
2
:
8
Tofu
Contains more Vitamin B3 +574.5%
Contains more Vitamin A +4050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B2 +240%
Contains more Vitamin B6 +15%
Contains more Folate +123.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B3 +574.5%
Contains more Vitamin A +4050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B2 +240%
Contains more Vitamin B6 +15%
Contains more Folate +123.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
:
4
Tofu
Contains more Carbs +851.1%
Contains more Protein +214%
Contains more Fats +925.9%
Contains more Other +115.4%
Equal in Water - 69.83
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +851.1%
Contains more Protein +214%
Contains more Fats +925.9%
Contains more Other +115.4%
Equal in Water - 69.83

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Tofu
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spelt Tofu Opinion
Net carbs 22.54g 0.48g Spelt
Protein 5.5g 17.27g Tofu
Fats 0.85g 8.72g Tofu
Carbs 26.44g 2.78g Spelt
Calories 127kcal 144kcal Tofu
Starch 19.57g Spelt
Fiber 3.9g 2.3g Spelt
Calcium 10mg 683mg Tofu
Iron 1.67mg 2.66mg Tofu
Magnesium 49mg 58mg Tofu
Phosphorus 150mg 190mg Tofu
Potassium 143mg 237mg Tofu
Sodium 5mg 14mg Spelt
Zinc 1.25mg 1.57mg Tofu
Copper 0.215mg 0.378mg Tofu
Manganese 1.091mg 1.181mg Tofu
Selenium 4µg 17.4µg Tofu
Vitamin A 4IU 166IU Tofu
Vitamin E 0.26mg Spelt
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.103mg 0.158mg Tofu
Vitamin B2 0.03mg 0.102mg Tofu
Vitamin B3 2.57mg 0.381mg Spelt
Vitamin B5 0.133mg Tofu
Vitamin B6 0.08mg 0.092mg Tofu
Folate 13µg 29µg Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g Spelt
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Spelt
11%
Tofu
Minerals Daily Need Coverage Score
45%
Spelt
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.