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Spelt vs. Scallion — In-Depth Nutrition Comparison

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Important differences between Spelt and Scallion

  • Spelt has more Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Magnesium, and Selenium, however, Scallion is richer in Vitamin C, Folate, and Calcium.
  • Spelt's daily need coverage for Manganese is 40% more.
  • Spelt contains 7 times more Selenium than Scallion. Spelt contains 4µg of Selenium, while Scallion contains 0.6µg.

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

Infographic

Spelt vs Scallion 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
8
:
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%
Contains more Calcium +620%
Contains more Potassium +93%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
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%
Contains more Calcium +620%
Contains more Potassium +93%

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
3
:
Contains more Vitamin B1 +87.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B6 +31.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 4% 518%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B3 +389.5%
Contains more Vitamin B6 +31.1%
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%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Scallion
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 Spelt Scallion Opinion
Net carbs 22.54g 4.74g Spelt
Protein 5.5g 1.83g Spelt
Fats 0.85g 0.19g Spelt
Carbs 26.44g 7.34g Spelt
Calories 127kcal 32kcal Spelt
Starch 19.57g Spelt
Sugar 2.33g Spelt
Fiber 3.9g 2.6g Spelt
Calcium 10mg 72mg Scallion
Iron 1.67mg 1.48mg Spelt
Magnesium 49mg 20mg Spelt
Phosphorus 150mg 37mg Spelt
Potassium 143mg 276mg Scallion
Sodium 5mg 16mg Spelt
Zinc 1.25mg 0.39mg Spelt
Copper 0.215mg 0.083mg Spelt
Manganese 1.091mg 0.16mg Spelt
Selenium 4µg 0.6µg Spelt
Vitamin A 4IU 997IU Scallion
Vitamin A RAE 0µg 50µg Scallion
Vitamin E 0.26mg 0.55mg Scallion
Vitamin C 0mg 18.8mg Scallion
Vitamin B1 0.103mg 0.055mg Spelt
Vitamin B2 0.03mg 0.08mg Scallion
Vitamin B3 2.57mg 0.525mg Spelt
Vitamin B5 0.075mg Scallion
Vitamin B6 0.08mg 0.061mg Spelt
Folate 13µg 64µg Scallion
Choline 5.7mg 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
Spelt Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Spelt
59%
Scallion
Minerals Daily Need Coverage Score
45%
Spelt
20%
Scallion

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