Tofu vs. Spelt — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Vitamin B5 | 0.133mg | 1.068mg | 19% |
| Magnesium | 58mg | 136mg | 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% |
| Selenium | 17.4µg | 11.7µg | 10% |
| Calories | 144kcal | 338kcal | 10% |
| Fats | 8.72g | 2.43g | 10% |
| Protein | 17.27g | 14.57g | 5% |
| Vitamin E | 0.79mg | 5% | |
| Folate | 29µg | 45µg | 4% |
| Potassium | 237mg | 388mg | 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% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +332.6% |
| Contains more Poly. FatPolyunsaturated fat | +291.2% |
| Contains less Sat. FatSaturated fat | -67.8% |