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Tempeh vs Spelt - In-Depth Nutrition Comparison

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The main differences between Tempeh and Spelt

  • Tempeh has more Vitamin B2, however Spelt has more Manganese, Vitamin B3, Vitamin B1, Iron, Selenium, Zinc, Phosphorus, Vitamin B5, and Magnesium.
  • Daily need coverage for Manganese from Spelt is 73% higher.
  • Spelt has 3 times less Vitamin B2 than Tempeh. Tempeh has 0.358mg of Vitamin B2, while Spelt has 0.113mg.

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

Infographic

Tempeh vs Spelt 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
Tempeh
3
:
5
Spelt
Contains more Calcium +311.1%
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%
Equal in Potassium - 388
Equal in Copper - 0.511
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +311.1%
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%
Equal in Potassium - 388
Equal in Copper - 0.511

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
Tempeh
3
:
8
Spelt
Contains more Vitamin B2 +216.8%
Contains more Vitamin B12 +∞%
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%
Equal in Vitamin B6 - 0.23
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%
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%
Contains more Vitamin B2 +216.8%
Contains more Vitamin B12 +∞%
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%
Equal in Vitamin B6 - 0.23

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Spelt
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
20
Tempeh
35
Spelt
Mineral Summary Score
70
Tempeh
92
Spelt

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
122%
Tempeh
87%
Spelt
Carbohydrates
8%
Tempeh
70%
Spelt
Fats
50%
Tempeh
11%
Spelt

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