Spelt vs Tofu Yogurt: How To Choose?

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

Written by Michael Whaley, Health Writer. Updated on February 21, 2023.

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

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

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

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Spelt vs Tofu Yogurt 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 tofu yogurt.

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

SpeltTofu Yogurt
Energy338 kcal94 kcal
Carbs70.2 g16 g
Sugar6.82 g1.24 g
Fiber10.7 g0.2 g
Protein14.6 g3.5 g
Fat2.43 g1.8 g
Saturated Fat0.406 g0.259 g

Spelt vs Tofu Yogurt 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 tofu yogurt vs spelt for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 338 calories per 100 grams of spelt.

However, both spelt and tofu yogurt 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 Tofu Yogurt Protein

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

Spelt offers around 76% more protein than tofu yogurt.

Spelt has 14.6 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Spelt vs Tofu Yogurt 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 tofu yogurt.

The total amount of carbohydrates is around 77% higher in spelt than in tofu yogurt. It have 70.2 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in spelt, 84% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 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 tofu yogurt.

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 tofu yogurt which spelt offers 0.1 grams per portion.

Spelt vs Tofu Yogurt Fats

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

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

Total fat in spelt and tofu yogurt:

  • Spelt: 2.4 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 25% lower in saturated fats.

Tofu Yogurt and spelt contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Spelt vs Tofu Yogurt Vitamins Content

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

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

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

SpeltTofu Yogurt
Vitamin A10 IU33 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.06 mg
Vitamin B2 (Riboflavin)0.113 mg0.02 mg
Vitamin B3 (Niacin)6.84 mg0.24 mg
Vitamin B5 (Pantothenic acid)1.07 mg0
Vitamin B6 (Pyroxidine)0.23 mg0.02 mg
Vitamin B9 (Folate)45 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.31 mg
Vitamin K3.6 µg3.5 µg

Spelt vs Tofu Yogurt 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 tofu yogurt comparison focuses on their mineral content.

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

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

Spelt and tofu yogurt contain the same amount of fluoride.

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

SpeltTofu Yogurt
Calcium27 mg118 mg
Copper0.511 mg0.075 mg
Iron4.44 mg1.06 mg
Magnesium136 mg40 mg
Manganese2.98 mg0
Phosphorus401 mg38 mg
Potassium388 mg47 mg
Selenium11.7 µg13 µg
Sodium8 mg35 mg
Zinc3.28 mg0.31 mg

The Final Word

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

Both spelt and tofu yogurt 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.


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