Spelt vs. Tofu — In-Depth Nutrition Comparison
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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.
- The glycemic index of tofu is lower.
We used Spelt, cooked and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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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 | -64.3% |
| Contains more MagnesiumMagnesium | +18.4% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +65.7% |
| Contains more IronIron | +59.3% |
| Contains more CopperCopper | +75.8% |
| Contains more ZincZinc | +25.6% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains more SeleniumSelenium | +335% |
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 B3Vitamin B3 | +574.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +53.4% |
| Contains more Vitamin B2Vitamin B2 | +240% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more FolateFolate | +123.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 10mg | 683mg | 67% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 4µg | 17.4µg | 24% |
| Protein | 5.5g | 17.27g | 24% |
| Copper | 0.215mg | 0.378mg | 18% |
| Vitamin B3 | 2.57mg | 0.381mg | 14% |
| Iron | 1.67mg | 2.66mg | 12% |
| Fats | 0.85g | 8.72g | 12% |
| Carbs | 26.44g | 2.78g | 8% |
| Starch | 19.57g | 8% | |
| Vitamin B2 | 0.03mg | 0.102mg | 6% |
| Saturated fat | 1.261g | 6% | |
| Phosphorus | 150mg | 190mg | 6% |
| Fiber | 3.9g | 2.3g | 6% |
| Vitamin B1 | 0.103mg | 0.158mg | 5% |
| Monounsaturated fat | 1.925g | 5% | |
| Folate | 13µg | 29µg | 4% |
| Manganese | 1.091mg | 1.181mg | 4% |
| Zinc | 1.25mg | 1.57mg | 3% |
| Potassium | 143mg | 237mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Magnesium | 49mg | 58mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Calories | 127kcal | 144kcal | 1% |
| Vitamin B6 | 0.08mg | 0.092mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 22.54g | 0.48g | N/A |
| Sodium | 5mg | 14mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +851.1% |
| Contains more ProteinProtein | +214% |
| Contains more FatsFats | +925.9% |
| Contains more OtherOther | +115.4% |
~equal in
Water
~69.83g
