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  6. Welsh onion vs. Spelt

Welsh onion vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and spelt

  • Welsh onion has more vitamin K and vitamin C, while spelt has more manganese, phosphorus, copper, vitamin B3, iron, fiber, magnesium, and vitamin B1.
  • Welsh onion covers your daily need for vitamin K, 158% more than spelt.
  • 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 Onions, welsh, raw and Spelt, uncooked.

Infographic

Welsh 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.
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%
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%
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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +5272.2%
Contains more CholineCholine +∞%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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