Spelt vs Firm Tofu: How To Choose?

This article explains the key similarities and differences between spelt and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the spelt vs firm tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 21, 2023.

Although spelt and firm tofu belong to different food groups, while spelt belong is a grain, and firm tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares spelt and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how spelt and firm tofu compare specifically.

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Spelt vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing spelt vs firm tofu.

This comparison will start by comparing the caloric value of spelt and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SpeltFirm Tofu
Energy338 kcal144 kcal
Carbs70.2 g2.78 g
Sugar6.82 g0.7 g
Fiber10.7 g2.3 g
Protein14.6 g17.3 g
Fat2.43 g8.72 g
Saturated Fat0.406 g1.26 g

Spelt vs Firm Tofu Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs spelt for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 338 calories per 100 grams of spelt.

However, both spelt and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Spelt vs Firm Tofu Protein

Legumes and most legume products, including spelt and firm tofu, are important sources of plant-based protein.

Firm Tofu offers around 16% more protein than spelt.

Firm Tofu has 17.3 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in spelt and firm tofu.

The total amount of carbohydrates is around 96% higher in spelt than in firm tofu. It have 70.2 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in spelt, 89% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of spelt contains 1.9 grams.

Lastly, let’s take a look at the dietary fiber in spelt and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, spelt is a better source of fiber than firm tofu which spelt offers 0.6 grams per portion.

Spelt vs Firm Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, spelt and firm tofu are low in fat.

Fats in spelt and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in spelt and firm tofu:

  • Spelt: 2.4 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, spelt is 69% lower in saturated fats.

Spelt and firm tofu contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Spelt vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of spelt and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Spelt has a higher amount of vitamin A, and vitamin C.

However, firm tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Spelt and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins spelt and firm tofu contain side by side, so you can easily compare them.

SpeltFirm Tofu
Vitamin A10 IU166 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.158 mg
Vitamin B2 (Riboflavin)0.113 mg0.102 mg
Vitamin B3 (Niacin)6.84 mg0.381 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.133 mg
Vitamin B6 (Pyroxidine)0.23 mg0.092 mg
Vitamin B9 (Folate)45 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.01 mg
Vitamin K3.6 µg2 µg

Spelt vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the spelt and firm tofu comparison focuses on their mineral content.

Spelt is a better source of calcium, selenium, and sodium than firm tofu.

On the other hand, firm tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Spelt and firm tofu contain the same amount of fluoride.

Check out the table below to learn how spelt and firm tofu compare when it comes to mineral content.

SpeltFirm Tofu
Calcium27 mg683 mg
Copper0.511 mg0.378 mg
Fluoride00
Iron4.44 mg2.66 mg
Magnesium136 mg58 mg
Manganese2.98 mg1.18 mg
Phosphorus401 mg190 mg
Potassium388 mg237 mg
Selenium11.7 µg17.4 µg
Sodium8 mg14 mg
Zinc3.28 mg1.57 mg

The Final Word

Spelt and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both spelt and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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