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  6. Tempeh vs. Spelt

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 for 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.
  • Spelt has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Spelt 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.
Tempeh
Tempeh
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +311.1%
Contains more MagnesiumMagnesium +67.9%
Contains more IronIron +64.4%
Contains more ZincZinc +187.7%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +129.5%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~388mg
~equal in Copper ~0.511mg

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.
Tempeh
Tempeh
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Spelt
Spelt
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin B2Vitamin B2 +216.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B3Vitamin B3 +159.2%
Contains more Vitamin B5Vitamin B5 +284.2%
Contains more FolateFolate +87.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.23mg

All nutrients comparison - raw data values

Nutrient Tempeh Spelt DV% diff.
Manganese 1.3mg 2.983mg 73%
Fiber 10.7g 43%
Vitamin B3 2.64mg 6.843mg 26%
Vitamin B1 0.078mg 0.364mg 24%
Iron 2.7mg 4.44mg 22%
Starch 53.92g 22%
Carbs 7.64g 70.19g 21%
Selenium 0µg 11.7µg 21%
Polyunsaturated fat 4.3g 1.258g 20%
Zinc 1.14mg 3.28mg 19%
Phosphorus 266mg 401mg 19%
Vitamin B2 0.358mg 0.113mg 19%
Vitamin B5 0.278mg 1.068mg 16%
Fats 10.8g 2.43g 13%
Magnesium 81mg 136mg 13%
Protein 20.29g 14.57g 11%
Saturated fat 2.539g 0.406g 10%
Calcium 111mg 27mg 8%
Calories 192kcal 338kcal 7%
Monounsaturated fat 3.205g 0.445g 7%
Copper 0.56mg 0.511mg 5%
Vitamin E 0.79mg 5%
Folate 24µg 45µg 5%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 3.6µg 3%
Potassium 412mg 388mg 1%
Vitamin B6 0.215mg 0.23mg 1%
Protein per 100 calories 11g 4.3g N/A
Calories per 10 g protein 95kcal 232kcal N/A
Weight per 100 calories 52g 30g N/A
Unsaturated / Saturated Fat ratio 3 4.2 N/A
Net carbs 7.64g 59.49g N/A
Sugar 6.82g N/A
Sodium 9mg 8mg 0%
Tryptophan 0.194mg 0.132mg 0%
Threonine 0.796mg 0.443mg 0%
Isoleucine 0.88mg 0.552mg 0%
Leucine 1.43mg 1.07mg 0%
Lysine 0.908mg 0.409mg 0%
Methionine 0.175mg 0.258mg 0%
Phenylalanine 0.893mg 0.737mg 0%
Valine 0.92mg 0.681mg 0%
Histidine 0.466mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +39.3%
Contains more FatsFats +344.4%
Contains more WaterWater +441.3%
Contains more CarbsCarbs +818.7%
Contains more OtherOther +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +620.2%
Contains more Poly. FatPolyunsaturated fat +241.8%
Contains less Sat. FatSaturated fat -84%

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. 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.