Spelt vs. Scallion — In-Depth Nutrition Comparison

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Important differences between spelt and scallions

Spelt has more manganese, phosphorus, copper, vitamin B3, protein, zinc, magnesium, and carbs; however, scallions are richer in vitamin C and folate.
Spelt's daily need coverage for manganese is 40% more.
Spelt contains 5 times more vitamin B3 than scallions. Spelt contains 2.57mg of vitamin B3, while scallions contain 0.525mg.
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 Spelt, cooked and Onions, spring or scallions (includes tops and bulb), raw.

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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.

Spelt

Scallion

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%

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

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.

Spelt

Scallion

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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