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  6. Scallion vs. Spelt

Scallion vs. Spelt — In-Depth Nutrition Comparison

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Important differences between Scallion and Spelt

  • Scallion has more Vitamin C, Folate, and Calcium, however, Spelt is richer in Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Magnesium, and Selenium.
  • Spelt's daily need coverage for Manganese is 40% more.

The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Spelt, cooked.

Infographic

Scallion vs Spelt 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.
Scallion
Scallion
2
:
8
Spelt
Spelt
Contains more Calcium +620%
Contains more Potassium +93%
Contains more Iron +12.8%
Contains more Magnesium +145%
Contains more Phosphorus +305.4%
Contains less Sodium -68.8%
Contains more Zinc +220.5%
Contains more Copper +159%
Contains more Manganese +581.9%
Contains more Selenium +566.7%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +620%
Contains more Potassium +93%
Contains more Iron +12.8%
Contains more Magnesium +145%
Contains more Phosphorus +305.4%
Contains less Sodium -68.8%
Contains more Zinc +220.5%
Contains more Copper +159%
Contains more Manganese +581.9%
Contains more Selenium +566.7%

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.
Scallion
Scallion
8
:
3
Spelt
Spelt
Contains more Vitamin A +24825%
Contains more Vitamin E +111.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Folate +392.3%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B6 +31.1%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +24825%
Contains more Vitamin E +111.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +166.7%
Contains more Folate +392.3%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B6 +31.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
2
:
3
Spelt
Spelt
Contains more Water +35%
Contains more Other +24.6%
Contains more Protein +200.5%
Contains more Fats +347.4%
Contains more Carbs +260.2%
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +35%
Contains more Other +24.6%
Contains more Protein +200.5%
Contains more Fats +347.4%
Contains more Carbs +260.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Scallion Spelt Opinion
Net carbs 4.74g 22.54g Spelt
Protein 1.83g 5.5g Spelt
Fats 0.19g 0.85g Spelt
Carbs 7.34g 26.44g Spelt
Calories 32kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 2.33g Spelt
Fiber 2.6g 3.9g Spelt
Calcium 72mg 10mg Scallion
Iron 1.48mg 1.67mg Spelt
Magnesium 20mg 49mg Spelt
Phosphorus 37mg 150mg Spelt
Potassium 276mg 143mg Scallion
Sodium 16mg 5mg Spelt
Zinc 0.39mg 1.25mg Spelt
Copper 0.083mg 0.215mg Spelt
Manganese 0.16mg 1.091mg Spelt
Selenium 0.6µg 4µg Spelt
Vitamin A 997IU 4IU Scallion
Vitamin A RAE 50µg 0µg Scallion
Vitamin E 0.55mg 0.26mg Scallion
Vitamin C 18.8mg 0mg Scallion
Vitamin B1 0.055mg 0.103mg Spelt
Vitamin B2 0.08mg 0.03mg Scallion
Vitamin B3 0.525mg 2.57mg Spelt
Vitamin B5 0.075mg Scallion
Vitamin B6 0.061mg 0.08mg Spelt
Folate 64µg 13µg Scallion
Vitamin K 207µg Scallion
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.032g Spelt
Monounsaturated Fat 0.027g Scallion
Polyunsaturated fat 0.074g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Scallion
10%
Spelt
Minerals Daily Need Coverage Score
20%
Scallion
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.