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  6. Spelt vs. Onion

Spelt vs. Onion — In-Depth Nutrition Comparison

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Important differences between Spelt and Onion

  • Spelt has more Manganese, Phosphorus, Iron, Copper, Vitamin B3, Fiber, Magnesium, Zinc, Vitamin B1, and Selenium than Onion.
  • Spelt's daily need coverage for Manganese is 124% more.
  • Spelt contains 59 times more Vitamin B3 than Onion. Spelt contains 6.843mg of Vitamin B3, while Onion contains 0.116mg.

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

Infographic

Spelt vs Onion 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.
Spelt
Spelt
9
:
1
Onion
Onion
Contains more Calcium +17.4%
Contains more Iron +2014.3%
Contains more Magnesium +1260%
Contains more Phosphorus +1282.8%
Contains more Potassium +165.8%
Contains more Zinc +1829.4%
Contains more Copper +1210.3%
Contains more Manganese +2212.4%
Contains more Selenium +2240%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +17.4%
Contains more Iron +2014.3%
Contains more Magnesium +1260%
Contains more Phosphorus +1282.8%
Contains more Potassium +165.8%
Contains more Zinc +1829.4%
Contains more Copper +1210.3%
Contains more Manganese +2212.4%
Contains more Selenium +2240%
Contains less Sodium -50%

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.
Spelt
Spelt
9
:
2
Onion
Onion
Contains more Vitamin A +400%
Contains more Vitamin E +3850%
Contains more Vitamin B1 +691.3%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +5799.1%
Contains more Vitamin B5 +768.3%
Contains more Vitamin B6 +91.7%
Contains more Folate +136.8%
Contains more Vitamin K +800%
Contains more Vitamin C +∞%
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% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +400%
Contains more Vitamin E +3850%
Contains more Vitamin B1 +691.3%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +5799.1%
Contains more Vitamin B5 +768.3%
Contains more Vitamin B6 +91.7%
Contains more Folate +136.8%
Contains more Vitamin K +800%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Onion
Onion
Contains more Protein +1224.5%
Contains more Fats +2330%
Contains more Carbs +651.5%
Contains more Other +411.4%
Contains more Water +708.6%
Spelt
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +1224.5%
Contains more Fats +2330%
Contains more Carbs +651.5%
Contains more Other +411.4%
Contains more Water +708.6%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +67.8%
Contains more Glucose +134.5%
Contains more Fructose +437.5%
Spelt
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
Onion
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
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +67.8%
Contains more Glucose +134.5%
Contains more Fructose +437.5%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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
35%
Spelt
8%
Onion
Minerals Daily Need Coverage Score
119%
Spelt
8%
Onion

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.364g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 48)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.