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  6. Onion vs. Spinach raw

Onion vs. Spinach raw — In-Depth Nutrition Comparison

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How are onions and spinach raw different?

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin E, vitamin B2, and potassium than onions.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Onions have a lower glycemic index (15) than spinach raw (32).

Onions, raw and Spinach, raw are the varieties used in this article.

Infographic

Onion vs Spinach raw 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.
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +330.4%
Contains more PotassiumPotassium +282.2%
Contains more IronIron +1190.5%
Contains more CopperCopper +233.3%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +595.3%
Contains more SeleniumSelenium +100%

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.
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +89.2%
Contains more Vitamin CVitamin C +279.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10050%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +524.1%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +120625%
Contains more FolateFolate +921.1%
Contains more CholineCholine +216.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +157.3%
Contains more ProteinProtein +160%
Contains more FatsFats +290%
Contains more OtherOther +391.4%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +870.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +1314.3%
Contains more GlucoseGlucose +1690.9%
Contains more FructoseFructose +760%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Spinach raw
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion Spinach raw DV% diff.
Vitamin K 0.4µg 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 19µg 194µg 44%
Manganese 0.129mg 0.897mg 33%
Iron 0.21mg 2.71mg 31%
Vitamin C 7.4mg 28.1mg 23%
Magnesium 10mg 79mg 16%
Vitamin E 0.02mg 2.03mg 13%
Vitamin B2 0.027mg 0.189mg 12%
Potassium 146mg 558mg 12%
Copper 0.039mg 0.13mg 10%
Calcium 23mg 99mg 8%
Vitamin B6 0.12mg 0.195mg 6%
Vitamin B3 0.116mg 0.724mg 4%
Protein 1.1g 2.86g 4%
Vitamin B1 0.046mg 0.078mg 3%
Sodium 4mg 79mg 3%
Phosphorus 29mg 49mg 3%
Zinc 0.17mg 0.53mg 3%
Carbs 9.34g 3.63g 2%
Choline 6.1mg 19.3mg 2%
Fiber 1.7g 2.2g 2%
Polyunsaturated fat 0.017g 0.165g 1%
Calories 40kcal 23kcal 1%
Vitamin B5 0.123mg 0.065mg 1%
Selenium 0.5µg 1µg 1%
Fructose 1.29g 0.15g 1%
Fats 0.1g 0.39g 0%
Net carbs 7.64g 1.43g N/A
Sugar 4.24g 0.42g N/A
Saturated fat 0.042g 0.063g 0%
Monounsaturated fat 0.013g 0.01g 0%
Tryptophan 0.014mg 0.039mg 0%
Threonine 0.021mg 0.122mg 0%
Isoleucine 0.014mg 0.147mg 0%
Leucine 0.025mg 0.223mg 0%
Lysine 0.039mg 0.174mg 0%
Methionine 0.002mg 0.053mg 0%
Phenylalanine 0.025mg 0.129mg 0%
Valine 0.021mg 0.161mg 0%
Histidine 0.014mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
137%
Spinach raw
Minerals Daily Need Coverage Score
8%
Onion
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.82g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.