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  6. Spelt vs. Welsh onion

Spelt vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between spelt and welsh onion

  • Spelt has more manganese, phosphorus, copper, vitamin B3, iron, fiber, magnesium, and vitamin B1, while welsh onion has more vitamin K and vitamin C.
  • Welsh onion covers your daily need for vitamin K, 158% more than spelt.
  • Spelt contains 22 times more manganese than welsh onion. While spelt contains 2.983mg of manganese, welsh onion contains only 0.137mg.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Spelt, uncooked and Onions, welsh, raw.

Infographic

Spelt vs Welsh 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +491.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +83%
Contains more IronIron +263.9%
Contains more CopperCopper +630%
Contains more ZincZinc +530.8%
Contains more PhosphorusPhosphorus +718.4%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +2077.4%
Contains more SeleniumSelenium +1850%

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
7
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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin EVitamin E +54.9%
Contains more Vitamin B1Vitamin B1 +628%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +1610.8%
Contains more Vitamin B5Vitamin B5 +532%
Contains more Vitamin B6Vitamin B6 +219.4%
Contains more FolateFolate +181.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5272.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Welsh onion DV% diff.
Vitamin K 3.6µg 193.4µg 158%
Manganese 2.983mg 0.137mg 124%
Phosphorus 401mg 49mg 50%
Copper 0.511mg 0.07mg 49%
Vitamin B3 6.843mg 0.4mg 40%
Iron 4.44mg 1.22mg 40%
Fiber 10.7g 2.4g 33%
Vitamin C 0mg 27mg 30%
Magnesium 136mg 23mg 27%
Vitamin B1 0.364mg 0.05mg 26%
Zinc 3.28mg 0.52mg 25%
Protein 14.57g 1.9g 25%
Starch 53.92g 22%
Carbs 70.19g 6.5g 21%
Selenium 11.7µg 0.6µg 20%
Vitamin B5 1.068mg 0.169mg 18%
Calories 338kcal 34kcal 15%
Vitamin B6 0.23mg 0.072mg 12%
Folate 45µg 16µg 7%
Polyunsaturated fat 1.258g 0.156g 7%
Potassium 388mg 212mg 5%
Fats 2.43g 0.4g 3%
Saturated fat 0.406g 0.067g 2%
Vitamin B2 0.113mg 0.09mg 2%
Vitamin E 0.79mg 0.51mg 2%
Choline 5.3mg 1%
Calcium 27mg 18mg 1%
Monounsaturated fat 0.445g 0.056g 1%
Net carbs 59.49g 4.1g N/A
Sugar 6.82g 2.18g N/A
Sodium 8mg 17mg 0%
Tryptophan 0.132mg 0.021mg 0%
Threonine 0.443mg 0.074mg 0%
Isoleucine 0.552mg 0.081mg 0%
Leucine 1.07mg 0.113mg 0%
Lysine 0.409mg 0.095mg 0%
Methionine 0.258mg 0.021mg 0%
Phenylalanine 0.737mg 0.061mg 0%
Valine 0.681mg 0.084mg 0%
Histidine 0.36mg 0.033mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +666.8%
Contains more FatsFats +507.5%
Contains more CarbsCarbs +979.8%
Contains more OtherOther +155.7%
Contains more WaterWater +721.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +694.6%
Contains more Poly. FatPolyunsaturated fat +706.4%
Contains less Sat. FatSaturated fat -83.5%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.