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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 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
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
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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Spelt
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.23mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

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 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%
Starch 53.92g 22%
Iron 2.7mg 4.44mg 22%
Selenium 0µg 11.7µg 21%
Carbs 7.64g 70.19g 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%
Magnesium 81mg 136mg 13%
Fats 10.8g 2.43g 13%
Protein 20.29g 14.57g 11%
Saturated fat 2.539g 0.406g 10%
Calcium 111mg 27mg 8%
Monounsaturated fat 3.205g 0.445g 7%
Calories 192kcal 338kcal 7%
Vitamin E 0.79mg 5%
Copper 0.56mg 0.511mg 5%
Folate 24µg 45µg 5%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 3.6µg 3%
Vitamin B6 0.215mg 0.23mg 1%
Potassium 412mg 388mg 1%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Tempeh
32%
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.