Tofu vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between tofu and spelt?
- Tofu is higher in calcium, yet spelt is higher in manganese, phosphorus, fiber, vitamin B3, copper, magnesium, vitamin B1, zinc, and vitamin B5.
- Spelt's daily need coverage for manganese is 103% more.
- Tofu has 13 times more calcium than spelt. While tofu has 350mg of calcium, spelt has only 27mg.
- The glycemic index of tofu is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Spelt, uncooked 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 more CalciumCalcium | +1196.3% |
| Contains more IronIron | +20.7% |
| Contains less SodiumSodium | -12.5% |
| Contains more MagnesiumMagnesium | +353.3% |
| Contains more PotassiumPotassium | +220.7% |
| Contains more CopperCopper | +164.8% |
| Contains more ZincZinc | +310% |
| Contains more PhosphorusPhosphorus | +313.4% |
| Contains more ManganeseManganese | +393.1% |
| Contains more SeleniumSelenium | +31.5% |
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 CVitamin C | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +7800% |
| Contains more Vitamin B1Vitamin B1 | +349.4% |
| Contains more Vitamin B2Vitamin B2 | +117.3% |
| Contains more Vitamin B3Vitamin B3 | +3409.2% |
| Contains more Vitamin B5Vitamin B5 | +1470.6% |
| Contains more Vitamin B6Vitamin B6 | +389.4% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +96.7% |
| Contains more WaterWater | +667.2% |
| Contains more ProteinProtein | +80.3% |
| Contains more CarbsCarbs | +3653.5% |
| Contains more OtherOther | +148.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +137.3% |
| Contains more Poly. FatPolyunsaturated fat | +114.5% |
| Contains less Sat. FatSaturated fat | -41.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.605mg | 2.983mg | 103% |
| Phosphorus | 97mg | 401mg | 43% |
| Vitamin B3 | 0.195mg | 6.843mg | 42% |
| Fiber | 0.3g | 10.7g | 42% |
| Copper | 0.193mg | 0.511mg | 35% |
| Calcium | 350mg | 27mg | 32% |
| Magnesium | 30mg | 136mg | 25% |
| Vitamin B1 | 0.081mg | 0.364mg | 24% |
| Zinc | 0.8mg | 3.28mg | 23% |
| Carbs | 1.87g | 70.19g | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 0.068mg | 1.068mg | 20% |
| Vitamin B6 | 0.047mg | 0.23mg | 14% |
| Calories | 76kcal | 338kcal | 13% |
| Protein | 8.08g | 14.57g | 13% |
| Iron | 5.36mg | 4.44mg | 12% |
| Polyunsaturated fat | 2.699g | 1.258g | 10% |
| Potassium | 121mg | 388mg | 8% |
| Folate | 15µg | 45µg | 8% |
| Choline | 28.8mg | 5% | |
| Vitamin B2 | 0.052mg | 0.113mg | 5% |
| Selenium | 8.9µg | 11.7µg | 5% |
| Vitamin E | 0.01mg | 0.79mg | 5% |
| Fats | 4.78g | 2.43g | 4% |
| Monounsaturated fat | 1.056g | 0.445g | 2% |
| Vitamin K | 2.4µg | 3.6µg | 1% |
| Saturated fat | 0.691g | 0.406g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 59.49g | N/A |
| Sugar | 0.62g | 6.82g | N/A |
| Sodium | 7mg | 8mg | 0% |
| Tryptophan | 0.12mg | 0.132mg | 0% |
| Threonine | 0.402mg | 0.443mg | 0% |
| Isoleucine | 0.435mg | 0.552mg | 0% |
| Leucine | 0.713mg | 1.07mg | 0% |
| Lysine | 0.452mg | 0.409mg | 0% |
| Methionine | 0.108mg | 0.258mg | 0% |
| Phenylalanine | 0.428mg | 0.737mg | 0% |
| Valine | 0.446mg | 0.681mg | 0% |
| Histidine | 0.221mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
32%
Minerals Daily Need Coverage Score
59%
119%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 48)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.285g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)