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  6. Onion vs. Spelt

Onion vs. Spelt — In-Depth Nutrition Comparison

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Important differences between onions and spelt

  • Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, vitamin B1, and selenium than onions.
  • Spelt's daily need coverage for manganese is 124% more.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of onions is 15.

The food varieties used in the comparison are Onions, raw and Spelt, uncooked.

Infographic

Onion 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.
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1260%
Contains more CalciumCalcium +17.4%
Contains more PotassiumPotassium +165.8%
Contains more IronIron +2014.3%
Contains more CopperCopper +1210.3%
Contains more ZincZinc +1829.4%
Contains more PhosphorusPhosphorus +1282.8%
Contains more ManganeseManganese +2212.4%
Contains more SeleniumSelenium +2240%

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.
Onion
Onion
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Spelt
Spelt
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +3850%
Contains more Vitamin B1Vitamin B1 +691.3%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +5799.1%
Contains more Vitamin B5Vitamin B5 +768.3%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +136.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Spelt DV% diff.
Manganese 0.129mg 2.983mg 124%
Phosphorus 29mg 401mg 53%
Iron 0.21mg 4.44mg 53%
Copper 0.039mg 0.511mg 52%
Vitamin B3 0.116mg 6.843mg 42%
Fiber 1.7g 10.7g 36%
Magnesium 10mg 136mg 30%
Zinc 0.17mg 3.28mg 28%
Protein 1.1g 14.57g 27%
Vitamin B1 0.046mg 0.364mg 27%
Starch 0g 53.92g 22%
Carbs 9.34g 70.19g 20%
Selenium 0.5µg 11.7µg 20%
Vitamin B5 0.123mg 1.068mg 19%
Calories 40kcal 338kcal 15%
Vitamin C 7.4mg 0mg 8%
Vitamin B6 0.12mg 0.23mg 8%
Polyunsaturated fat 0.017g 1.258g 8%
Folate 19µg 45µg 7%
Vitamin B2 0.027mg 0.113mg 7%
Potassium 146mg 388mg 7%
Vitamin E 0.02mg 0.79mg 5%
Fats 0.1g 2.43g 4%
Vitamin K 0.4µg 3.6µg 3%
Saturated fat 0.042g 0.406g 2%
Fructose 1.29g 0.24g 1%
Choline 6.1mg 1%
Monounsaturated fat 0.013g 0.445g 1%
Net carbs 7.64g 59.49g N/A
Calcium 23mg 27mg 0%
Sugar 4.24g 6.82g N/A
Sodium 4mg 8mg 0%
Tryptophan 0.014mg 0.132mg 0%
Threonine 0.021mg 0.443mg 0%
Isoleucine 0.014mg 0.552mg 0%
Leucine 0.025mg 1.07mg 0%
Lysine 0.039mg 0.409mg 0%
Methionine 0.002mg 0.258mg 0%
Phenylalanine 0.025mg 0.737mg 0%
Valine 0.021mg 0.681mg 0%
Histidine 0.014mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +708.6%
Contains more ProteinProtein +1224.5%
Contains more FatsFats +2330%
Contains more CarbsCarbs +651.5%
Contains more OtherOther +411.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +3323.1%
Contains more Poly. FatPolyunsaturated fat +7300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
Spelt
2
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more SucroseSucrose +67.8%
Contains more GlucoseGlucose +134.5%
Contains more FructoseFructose +437.5%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.