Tofu vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between tofu and spelt?
- Tofu is higher in calcium, selenium, copper, iron, phosphorus, and vitamin B2, yet spelt is higher in vitamin B3 and fiber.
- Tofu's daily need coverage for calcium is 67% more.
- Tofu has 4 times more selenium than spelt. While tofu has 17.4µg of selenium, spelt has only 4µg.
- The glycemic index of tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Spelt, cooked 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 MagnesiumMagnesium | +18.4% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +65.7% |
| Contains more IronIron | +59.3% |
| Contains more CopperCopper | +75.8% |
| Contains more ZincZinc | +25.6% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains more SeleniumSelenium | +335% |
| Contains less SodiumSodium | -64.3% |
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 Vitamin B1Vitamin B1 | +53.4% |
| Contains more Vitamin B2Vitamin B2 | +240% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more FolateFolate | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +574.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 10mg | 67% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 4µg | 24% |
| Protein | 17.27g | 5.5g | 24% |
| Copper | 0.378mg | 0.215mg | 18% |
| Vitamin B3 | 0.381mg | 2.57mg | 14% |
| Iron | 2.66mg | 1.67mg | 12% |
| Fats | 8.72g | 0.85g | 12% |
| Carbs | 2.78g | 26.44g | 8% |
| Starch | 19.57g | 8% | |
| Vitamin B2 | 0.102mg | 0.03mg | 6% |
| Saturated fat | 1.261g | 6% | |
| Phosphorus | 190mg | 150mg | 6% |
| Fiber | 2.3g | 3.9g | 6% |
| Vitamin B1 | 0.158mg | 0.103mg | 5% |
| Monounsaturated fat | 1.925g | 5% | |
| Folate | 29µg | 13µg | 4% |
| Manganese | 1.181mg | 1.091mg | 4% |
| Zinc | 1.57mg | 1.25mg | 3% |
| Potassium | 237mg | 143mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Magnesium | 58mg | 49mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Calories | 144kcal | 127kcal | 1% |
| Vitamin B6 | 0.092mg | 0.08mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 22.54g | N/A |
| Sodium | 14mg | 5mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +214% |
| Contains more FatsFats | +925.9% |
| Contains more OtherOther | +115.4% |
| Contains more CarbsCarbs | +851.1% |
~equal in
Water
~66.56g
