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  6. Spelt vs. Scallion

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, zinc, and magnesium; however, scallions are richer in vitamin C, vitamin A, folate, and calcium.
  • 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.

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
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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

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
Spelt
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 63% 0% 17% 11% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
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 FolateFolate +392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Scallion 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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 ProteinProtein +200.5%
Contains more FatsFats +347.4%
Contains more CarbsCarbs +260.2%
Contains more WaterWater +35%
Contains more OtherOther +24.6%

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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.