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Spelt vs Tempeh: How Are They Different?

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

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

Although spelt and tempeh belong to different food groups, while spelt belong is a grain, and tempeh 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 tempeh, 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 tempeh 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.

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.

Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.

It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.

In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.

It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.

Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.

Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.

It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Spelt vs Tempeh 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 tempeh.

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

SpeltTempeh
Energy338 kcal192 kcal
Carbs70.2 g7.64 g
Sugar6.82 g7.33 g
Fiber10.7 g9.3 g
Protein14.6 g20.3 g
Fat2.43 g10.8 g
Saturated Fat0.406 g2.54 g

Spelt vs Tempeh 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 tempeh vs spelt for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 338 calories per 100 grams of spelt.

However, both spelt and tempeh 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 Tempeh Protein

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

Tempeh offers around 28% more protein than spelt.

Tempeh has 20.3 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Tempeh 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 tempeh.

The total amount of carbohydrates is around 89% higher in spelt than in tempeh. It have 70.2 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in spelt than in tempeh, 10% precisely.

One handful of spelt (28 grams) contains 1.9 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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 tempeh which spelt offers 2.6 grams per portion.

Spelt vs Tempeh Fats

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

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

Total fat in spelt and tempeh:

  • Spelt: 2.4 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, spelt is 84% lower in saturated fats.

Spelt and tempeh contain 0.4 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Spelt vs Tempeh Vitamins Content

This section will discuss the vitamin content of spelt and tempeh.

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 B2 (Riboflavin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Spelt and tempeh contain the same amount of vitamin C, and vitamin D.

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

SpeltTempeh
Vitamin A10 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.078 mg
Vitamin B2 (Riboflavin)0.113 mg0.358 mg
Vitamin B3 (Niacin)6.84 mg2.64 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.278 mg
Vitamin B6 (Pyroxidine)0.23 mg0.215 mg
Vitamin B9 (Folate)45 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.79 mg0.85 mg
Vitamin K3.6 µg47 µg

Spelt vs Tempeh 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 tempeh comparison focuses on their mineral content.

Spelt is a better source of calcium, copper, fluoride, potassium, and sodium than tempeh.

On the other hand, tempeh is a higher amount of iron, magnesium, manganese, phosphorus, selenium, and zinc.

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

SpeltTempeh
Calcium27 mg111 mg
Copper0.511 mg0.56 mg
Fluoride02.2 µg
Iron4.44 mg2.7 mg
Magnesium136 mg81 mg
Manganese2.98 mg1.3 mg
Phosphorus401 mg266 mg
Potassium388 mg412 mg
Selenium11.7 µg0
Sodium8 mg9 mg
Zinc3.28 mg1.14 mg

The Final Word

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

Both spelt and tempeh 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

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.

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