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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.
  • Tofu has a lower glycemic index than spelt.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +2429.6%
Contains more SeleniumSelenium +48.7%
Contains more MagnesiumMagnesium +134.5%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +66.9%
Contains more CopperCopper +35.2%
Contains more ZincZinc +108.9%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B3Vitamin B3 +1696.1%
Contains more Vitamin B5Vitamin B5 +703%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +55.2%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Spelt DV% diff.
Manganese 1.181mg 2.983mg 78%
Calcium 683mg 27mg 66%
Vitamin B3 0.381mg 6.843mg 40%
Fiber 2.3g 10.7g 34%
Phosphorus 190mg 401mg 30%
Polyunsaturated fat 4.921g 1.258g 24%
Carbs 2.78g 70.19g 22%
Iron 2.66mg 4.44mg 22%
Starch 53.92g 22%
Magnesium 58mg 136mg 19%
Vitamin B5 0.133mg 1.068mg 19%
Vitamin B1 0.158mg 0.364mg 17%
Zinc 1.57mg 3.28mg 16%
Copper 0.378mg 0.511mg 15%
Vitamin B6 0.092mg 0.23mg 11%
Calories 144kcal 338kcal 10%
Fats 8.72g 2.43g 10%
Selenium 17.4µg 11.7µg 10%
Protein 17.27g 14.57g 5%
Vitamin E 0.79mg 5%
Potassium 237mg 388mg 4%
Folate 29µg 45µg 4%
Saturated fat 1.261g 0.406g 4%
Monounsaturated fat 1.925g 0.445g 4%
Vitamin K 3.6µg 3%
Vitamin B2 0.102mg 0.113mg 1%
Protein per 100 calories 12g 4.3g N/A
Calories per 10 g protein 83kcal 232kcal N/A
Weight per 100 calories 69g 30g N/A
Unsaturated / Saturated Fat ratio 5.4 4.2 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 59.49g N/A
Sugar 6.82g N/A
Sodium 14mg 8mg 0%
Tryptophan 0.235mg 0.132mg 0%
Threonine 0.785mg 0.443mg 0%
Isoleucine 0.849mg 0.552mg 0%
Leucine 1.392mg 1.07mg 0%
Lysine 0.883mg 0.409mg 0%
Methionine 0.211mg 0.258mg 0%
Phenylalanine 0.835mg 0.737mg 0%
Valine 0.87mg 0.681mg 0%
Histidine 0.431mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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
Spelt
2
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 ProteinProtein +18.5%
Contains more FatsFats +258.8%
Contains more WaterWater +533.7%
Contains more CarbsCarbs +2424.8%
Contains more OtherOther +27.9%

Fat Type Comparison

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

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.