Welsh onion vs. Spelt — In-Depth Nutrition Comparison
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The main differences between welsh onion and spelt
- Welsh onion has more vitamin C and vitamin A; however, spelt has more manganese, copper, phosphorus, vitamin B3, zinc, magnesium, selenium, and fiber.
- Daily need coverage for manganese for spelt is 41% higher.
- Spelt has a higher glycemic index than welsh onion.
Food types used in this article are Onions, welsh, raw and Spelt, cooked.
Infographic
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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.
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +48.3% |
| Contains more MagnesiumMagnesium | +113% |
| Contains more IronIron | +36.9% |
| Contains more CopperCopper | +207.1% |
| Contains more ZincZinc | +140.4% |
| Contains more PhosphorusPhosphorus | +206.1% |
| Contains less SodiumSodium | -70.6% |
| Contains more ManganeseManganese | +696.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +96.2% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +23.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +106% |
| Contains more Vitamin B3Vitamin B3 | +542.5% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 193.4µg | 161% | |
| Manganese | 0.137mg | 1.091mg | 41% |
| Vitamin C | 27mg | 0mg | 30% |
| Copper | 0.07mg | 0.215mg | 16% |
| Vitamin B3 | 0.4mg | 2.57mg | 14% |
| Phosphorus | 49mg | 150mg | 14% |
| Starch | 19.57g | 8% | |
| Carbs | 6.5g | 26.44g | 7% |
| Protein | 1.9g | 5.5g | 7% |
| Zinc | 0.52mg | 1.25mg | 7% |
| Magnesium | 23mg | 49mg | 6% |
| Iron | 1.22mg | 1.67mg | 6% |
| Selenium | 0.6µg | 4µg | 6% |
| Fiber | 2.4g | 3.9g | 6% |
| Calories | 34kcal | 127kcal | 5% |
| Vitamin B2 | 0.09mg | 0.03mg | 5% |
| Vitamin B1 | 0.05mg | 0.103mg | 4% |
| Vitamin B5 | 0.169mg | 3% | |
| Vitamin E | 0.51mg | 0.26mg | 2% |
| Potassium | 212mg | 143mg | 2% |
| Polyunsaturated fat | 0.156g | 1% | |
| Calcium | 18mg | 10mg | 1% |
| Vitamin B6 | 0.072mg | 0.08mg | 1% |
| Fats | 0.4g | 0.85g | 1% |
| Folate | 16µg | 13µg | 1% |
| Choline | 5.3mg | 1% | |
| Sodium | 17mg | 5mg | 1% |
| Net carbs | 4.1g | 22.54g | N/A |
| Sugar | 2.18g | N/A | |
| Saturated fat | 0.067g | 0% | |
| Monounsaturated fat | 0.056g | 0% | |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.081mg | 0% | |
| Leucine | 0.113mg | 0% | |
| Lysine | 0.095mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.061mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more WaterWater | +36% |
| Contains more ProteinProtein | +189.5% |
| Contains more FatsFats | +112.5% |
| Contains more CarbsCarbs | +306.8% |
~equal in
Other
~0.65g
