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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
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
3
:
7
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%
Contains more Manganese +129.5%
Contains more Selenium +∞%
Equal in Potassium - 388
Equal in Copper - 0.511
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
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%
Contains more Manganese +129.5%
Contains more Selenium +∞%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
2
Spelt
Contains more Protein +39.3%
Contains more Fats +344.4%
Contains more Water +441.3%
Contains more Carbs +818.7%
Contains more Other +10.5%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
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 Protein +39.3%
Contains more Fats +344.4%
Contains more Water +441.3%
Contains more Carbs +818.7%
Contains more Other +10.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Tempeh
Fiber 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
Manganese 1.3mg 2.983mg Spelt
Selenium 0µg 11.7µg Spelt
Vitamin A 0IU 10IU Spelt
Vitamin E 0.79mg Spelt
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 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
Saturated Fat 2.539g 0.406g Spelt
Monounsaturated Fat 3.205g 0.445g Tempeh
Polyunsaturated fat 4.3g 1.258g Tempeh
Omega-3 - ALA 0.065g Spelt

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

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
20%
Tempeh
35%
Spelt
Minerals Daily Need Coverage Score
73%
Tempeh
119%
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

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.