Spelt vs Soft Tofu: Which Is Healthier?

This article explains the key similarities and differences between spelt and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the spelt vs soft tofu comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 21, 2023.

Although spelt and soft tofu belong to different food groups, while spelt belong is a grain, and soft 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 soft 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 soft tofu compare specifically.


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.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources 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.

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

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Spelt vs Soft 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 soft tofu.

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

SpeltSoft Tofu
Energy338 kcal61 kcal
Carbs70.2 g1.18 g
Sugar6.82 g0.7 g
Fiber10.7 g0.2 g
Protein14.6 g7.17 g
Fat2.43 g3.69 g
Saturated Fat0.406 g0.533 g

Spelt vs Soft 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 soft tofu vs spelt for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 338 calories per 100 grams of spelt.

However, both spelt and soft 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 Soft Tofu Protein

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

Spelt offers around 51% more protein than soft tofu.

Spelt has 14.6 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Spelt vs Soft 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 soft tofu.

The total amount of carbohydrates is around 98% higher in spelt than in soft tofu. It have 70.2 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

One handful of soft 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 soft 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 soft tofu which spelt offers 0.1 grams per portion.

Spelt vs Soft Tofu Fats

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

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

Total fat in spelt and soft tofu:

  • Spelt: 2.4 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, spelt is 20% lower in saturated fats.

Spelt and soft tofu contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Spelt vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of spelt and soft 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 C.

However, soft tofu has a higher amount of vitamin A, 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 soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

SpeltSoft Tofu
Vitamin A10 IU7 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.047 mg
Vitamin B2 (Riboflavin)0.113 mg0.037 mg
Vitamin B3 (Niacin)6.84 mg0.535 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.051 mg
Vitamin B6 (Pyroxidine)0.23 mg0.052 mg
Vitamin B9 (Folate)45 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.01 mg
Vitamin K3.6 µg2 µg

Spelt vs Soft 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 soft tofu comparison focuses on their mineral content.

Spelt is a better source of calcium than soft tofu.

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

Spelt and soft tofu contain the same amount of fluoride, and sodium.

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

SpeltSoft Tofu
Calcium27 mg111 mg
Copper0.511 mg0.157 mg
Iron4.44 mg1.11 mg
Magnesium136 mg27 mg
Manganese2.98 mg0.389 mg
Phosphorus401 mg92 mg
Potassium388 mg120 mg
Selenium11.7 µg8.9 µg
Sodium8 mg8 mg
Zinc3.28 mg0.64 mg

The Final Word

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

Both spelt and soft 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.