Scallion vs. Spelt — In-Depth Nutrition Comparison

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Important differences between scallions and spelt

Scallions have more vitamin C and folate; however, spelt is richer in manganese, phosphorus, copper, vitamin B3, protein, zinc, magnesium, and carbs.
Spelt's daily need coverage for manganese is 40% more.
Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of scallions is 32.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Scallion

Spelt

Contains more CalciumCalcium	+620%
Contains more PotassiumPotassium	+93%

Contains more MagnesiumMagnesium	+145%
Contains more IronIron	+12.8%
Contains more CopperCopper	+159%
Contains more ZincZinc	+220.5%
Contains more PhosphorusPhosphorus	+305.4%
Contains less SodiumSodium	-68.8%
Contains more ManganeseManganese	+581.9%
Contains more SeleniumSelenium	+566.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Scallion

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+111.5%
Contains more Vitamin B2Vitamin B2	+166.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+392.3%

Contains more Vitamin B1Vitamin B1	+87.3%
Contains more Vitamin B3Vitamin B3	+389.5%
Contains more Vitamin B6Vitamin B6	+31.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	207µg		173%
Manganese	0.16mg	1.091mg	40%
Vitamin C	18.8mg	0mg	21%
Phosphorus	37mg	150mg	16%
Copper	0.083mg	0.215mg	15%
Vitamin B3	0.525mg	2.57mg	13%
Folate	64µg	13µg	13%
Zinc	0.39mg	1.25mg	8%
Starch		19.57g	8%
Protein	1.83g	5.5g	7%
Magnesium	20mg	49mg	7%
Carbs	7.34g	26.44g	6%
Calcium	72mg	10mg	6%
Vitamin A	50µg	0µg	6%
Selenium	0.6µg	4µg	6%
Calories	32kcal	127kcal	5%
Fiber	2.6g	3.9g	5%
Potassium	276mg	143mg	4%
Vitamin B1	0.055mg	0.103mg	4%
Vitamin B2	0.08mg	0.03mg	4%
Iron	1.48mg	1.67mg	2%
Vitamin E	0.55mg	0.26mg	2%
Vitamin B5	0.075mg		2%
Fats	0.19g	0.85g	1%
Vitamin B6	0.061mg	0.08mg	1%
Choline	5.7mg		1%
Protein per 100 calories	5.7g	4.3g	N/A
Calories per 10 g protein	175kcal	231kcal	N/A
Weight per 100 calories	313g	79g	N/A
Net carbs	4.74g	22.54g	N/A
Sugar	2.33g		N/A
Sodium	16mg	5mg	0%
Saturated fat	0.032g		0%
Monounsaturated fat	0.027g		0%
Polyunsaturated fat	0.074g		0%
Tryptophan	0.02mg		0%
Threonine	0.072mg		0%
Isoleucine	0.077mg		0%
Leucine	0.109mg		0%
Lysine	0.091mg		0%
Methionine	0.02mg		0%
Phenylalanine	0.059mg		0%
Valine	0.081mg		0%
Histidine	0.032mg		0%