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  6. Tofu vs. Spelt

Tofu vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Spelt?

  • Tofu is richer in Calcium, yet Spelt is richer in Manganese, Vitamin B3, Fiber, Phosphorus, Iron, Vitamin B5, Magnesium, Vitamin B1, and Zinc.
  • Spelt's daily need coverage for Manganese is 78% higher.
  • Tofu has 25 times more Calcium than Spelt. Tofu has 683mg of Calcium, while Spelt has 27mg.

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

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
2
:
8
Spelt
Spelt
Contains more Calcium +2429.6%
Contains more Selenium +48.7%
Contains more Iron +66.9%
Contains more Magnesium +134.5%
Contains more Phosphorus +111.1%
Contains more Potassium +63.7%
Contains less Sodium -42.9%
Contains more Zinc +108.9%
Contains more Copper +35.2%
Contains more Manganese +152.6%
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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +2429.6%
Contains more Selenium +48.7%
Contains more Iron +66.9%
Contains more Magnesium +134.5%
Contains more Phosphorus +111.1%
Contains more Potassium +63.7%
Contains less Sodium -42.9%
Contains more Zinc +108.9%
Contains more Copper +35.2%
Contains more Manganese +152.6%

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
3
:
8
Spelt
Spelt
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +1696.1%
Contains more Vitamin B5 +703%
Contains more Vitamin B6 +150%
Contains more Folate +55.2%
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +1560%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +1696.1%
Contains more Vitamin B5 +703%
Contains more Vitamin B6 +150%
Contains more Folate +55.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Spelt
Spelt
Contains more Protein +18.5%
Contains more Fats +258.8%
Contains more Water +533.7%
Contains more Carbs +2424.8%
Contains more Other +27.9%
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
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +18.5%
Contains more Fats +258.8%
Contains more Water +533.7%
Contains more Carbs +2424.8%
Contains more Other +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +332.6%
Contains more Polyunsaturated fat +291.2%
Contains less Saturated Fat -67.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +332.6%
Contains more Polyunsaturated fat +291.2%
Contains less Saturated Fat -67.8%

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
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Spelt Opinion
Net carbs 0.48g 59.49g Spelt
Protein 17.27g 14.57g Tofu
Fats 8.72g 2.43g Tofu
Carbs 2.78g 70.19g Spelt
Calories 144kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Tofu
Fiber 2.3g 10.7g Spelt
Calcium 683mg 27mg Tofu
Iron 2.66mg 4.44mg Spelt
Magnesium 58mg 136mg Spelt
Phosphorus 190mg 401mg Spelt
Potassium 237mg 388mg Spelt
Sodium 14mg 8mg Spelt
Zinc 1.57mg 3.28mg Spelt
Copper 0.378mg 0.511mg Spelt
Manganese 1.181mg 2.983mg Spelt
Selenium 17.4µg 11.7µg Tofu
Vitamin A 166IU 10IU Tofu
Vitamin E 0.79mg Spelt
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.364mg Spelt
Vitamin B2 0.102mg 0.113mg Spelt
Vitamin B3 0.381mg 6.843mg Spelt
Vitamin B5 0.133mg 1.068mg Spelt
Vitamin B6 0.092mg 0.23mg Spelt
Folate 29µg 45µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.235mg 0.132mg Tofu
Threonine 0.785mg 0.443mg Tofu
Isoleucine 0.849mg 0.552mg Tofu
Leucine 1.392mg 1.07mg Tofu
Lysine 0.883mg 0.409mg Tofu
Methionine 0.211mg 0.258mg Spelt
Phenylalanine 0.835mg 0.737mg Tofu
Valine 0.87mg 0.681mg Tofu
Histidine 0.431mg 0.36mg Tofu
Saturated Fat 1.261g 0.406g Spelt
Monounsaturated Fat 1.925g 0.445g Tofu
Polyunsaturated fat 4.921g 1.258g Tofu
Omega-3 - ALA 0.065g Spelt

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

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
35%
Spelt
Minerals Daily Need Coverage Score
87%
Tofu
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 48)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.855g)
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 ($)

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/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.