Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Spelt

Tofu vs. Spelt — In-Depth Nutrition Comparison

Compare

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.

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

Infographic

Tofu 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.
Tofu
Tofu
9
:
1
Spelt
Spelt
Contains more Calcium +6730%
Contains more Iron +59.3%
Contains more Magnesium +18.4%
Contains more Phosphorus +26.7%
Contains more Potassium +65.7%
Contains more Zinc +25.6%
Contains more Copper +75.8%
Contains more Selenium +335%
Contains less Sodium -64.3%
Equal in Manganese - 1.091
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +6730%
Contains more Iron +59.3%
Contains more Magnesium +18.4%
Contains more Phosphorus +26.7%
Contains more Potassium +65.7%
Contains more Zinc +25.6%
Contains more Copper +75.8%
Contains more Selenium +335%
Contains less Sodium -64.3%
Equal in Manganese - 1.091

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.
Tofu
Tofu
8
:
2
Spelt
Spelt
Contains more Vitamin A +4050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B2 +240%
Contains more Vitamin B6 +15%
Contains more Folate +123.1%
Contains more Vitamin B3 +574.5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +4050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B2 +240%
Contains more Vitamin B6 +15%
Contains more Folate +123.1%
Contains more Vitamin B3 +574.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Spelt
Spelt
Contains more Protein +214%
Contains more Fats +925.9%
Contains more Other +115.4%
Contains more Carbs +851.1%
Equal in Water - 66.56
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +214%
Contains more Fats +925.9%
Contains more Other +115.4%
Contains more Carbs +851.1%
Equal in Water - 66.56

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Spelt
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Spelt Opinion
Net carbs 0.48g 22.54g Spelt
Protein 17.27g 5.5g Tofu
Fats 8.72g 0.85g Tofu
Carbs 2.78g 26.44g Spelt
Calories 144kcal 127kcal Tofu
Starch 19.57g Spelt
Fiber 2.3g 3.9g Spelt
Calcium 683mg 10mg Tofu
Iron 2.66mg 1.67mg Tofu
Magnesium 58mg 49mg Tofu
Phosphorus 190mg 150mg Tofu
Potassium 237mg 143mg Tofu
Sodium 14mg 5mg Spelt
Zinc 1.57mg 1.25mg Tofu
Copper 0.378mg 0.215mg Tofu
Manganese 1.181mg 1.091mg Tofu
Selenium 17.4µg 4µg Tofu
Vitamin A 166IU 4IU Tofu
Vitamin E 0.26mg Spelt
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.103mg Tofu
Vitamin B2 0.102mg 0.03mg Tofu
Vitamin B3 0.381mg 2.57mg Spelt
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.08mg Tofu
Folate 29µg 13µg Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g Spelt
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Spelt
Spelt vs Teff
Teff
Spelt
Spelt vs Spaghetti
Spaghetti
Spelt
Spelt vs Rice
Rice

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
11%
Tofu
10%
Spelt
Minerals Daily Need Coverage Score
87%
Tofu
45%
Spelt

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.261g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.