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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.

We used Tofu, raw, regular, prepared with calcium sulfate and Spelt, uncooked types in this article.

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Tofu vs Spelt infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
3
:
5
Spelt
Spelt
Contains more Iron +20.7%
Contains more Calcium +1196.3%
Contains less Sodium -12.5%
Contains more Potassium +220.7%
Contains more Magnesium +353.3%
Contains more Copper +164.8%
Contains more Zinc +310%
Contains more Phosphorus +313.4%
Tofu
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +20.7%
Contains more Calcium +1196.3%
Contains less Sodium -12.5%
Contains more Potassium +220.7%
Contains more Magnesium +353.3%
Contains more Copper +164.8%
Contains more Zinc +310%
Contains more Phosphorus +313.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
3
:
8
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +349.4%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +3409.2%
Contains more Vitamin B5 +1470.6%
Contains more Vitamin B6 +389.4%
Contains more Vitamin K +50%
Contains more Folate +200%
Tofu
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Spelt
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin C +∞%
Contains more Vitamin A +750%
Contains more Vitamin E +7800%
Contains more Vitamin B1 +349.4%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +3409.2%
Contains more Vitamin B5 +1470.6%
Contains more Vitamin B6 +389.4%
Contains more Vitamin K +50%
Contains more Folate +200%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
35
Spelt
Mineral Summary Score
58
Tofu
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
87%
Spelt
Carbohydrates
2%
Tofu
70%
Spelt
Fats
22%
Tofu
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.285g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 ($)

All nutrients comparison - raw data values

Nutrient Tofu Spelt Opinion
Calories 76 338 Spelt
Protein 8.08 14.57 Spelt
Fats 4.78 2.43 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Tofu
Iron 5.36 4.44 Tofu
Calcium 350 27 Tofu
Potassium 121 388 Spelt
Magnesium 30 136 Spelt
Sugar 0.62 6.82 Tofu
Fiber 0.3 10.7 Spelt
Copper 0.193 0.511 Spelt
Zinc 0.8 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 97 401 Spelt
Sodium 7 8 Tofu
Vitamin A 85 10 Tofu
Vitamin E 0.01 0.79 Spelt
Vitamin D 0 Tofu
Vitamin B1 0.081 0.364 Spelt
Vitamin B2 0.052 0.113 Spelt
Vitamin B3 0.195 6.843 Spelt
Vitamin B5 0.068 1.068 Spelt
Vitamin B6 0.047 0.23 Spelt
Vitamin B12 0 0
Vitamin K 2.4 3.6 Spelt
Folate 15 45 Spelt
Trans Fat 0 Spelt
Saturated Fat 0.691 0.406 Spelt
Monounsaturated Fat 1.056 0.445 Tofu
Polyunsaturated fat 2.699 1.258 Tofu
Tryptophan 0.12 0.132 Spelt
Threonine 0.402 0.443 Spelt
Isoleucine 0.435 0.552 Spelt
Leucine 0.713 1.07 Spelt
Lysine 0.452 0.409 Tofu
Methionine 0.108 0.258 Spelt
Phenylalanine 0.428 0.737 Spelt
Valine 0.446 0.681 Spelt
Histidine 0.221 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.