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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |