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  6. Shallot vs. Spinach

Shallot vs. Spinach — In-Depth Nutrition Comparison

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A recap on differences between Shallot and Spinach

  • Spinach is higher than Shallot in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Magnesium, Vitamin E , Calcium, and Copper.
  • Spinach covers your daily Vitamin K needs 411% more than Shallot.

Food varieties used in this article are Shallots, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Shallot vs Spinach 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.
Shallot
Shallot
2
:
8
Spinach
Spinach
Contains less Sodium -82.9%
Contains more Calcium +267.6%
Contains more Iron +197.5%
Contains more Magnesium +314.3%
Contains more Potassium +39.5%
Contains more Zinc +90%
Contains more Copper +97.7%
Contains more Manganese +220.2%
Contains more Selenium +25%
Equal in Phosphorus - 56
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -82.9%
Contains more Calcium +267.6%
Contains more Iron +197.5%
Contains more Magnesium +314.3%
Contains more Potassium +39.5%
Contains more Zinc +90%
Contains more Copper +97.7%
Contains more Manganese +220.2%
Contains more Selenium +25%
Equal in Phosphorus - 56

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.
Shallot
Shallot
2
:
8
Spinach
Spinach
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +42.6%
Contains more Vitamin A +261925%
Contains more Vitamin E +5100%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +145%
Contains more Folate +329.4%
Contains more Vitamin K +61600%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +42.6%
Contains more Vitamin A +261925%
Contains more Vitamin E +5100%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +145%
Contains more Folate +329.4%
Contains more Vitamin K +61600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
1
:
4
Spinach
Spinach
Contains more Carbs +348%
Contains more Protein +18.8%
Contains more Fats +160%
Contains more Water +14.3%
Contains more Other +126.3%
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +348%
Contains more Protein +18.8%
Contains more Fats +160%
Contains more Water +14.3%
Contains more Other +126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
2
:
1
Spinach
Spinach
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +179.5%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +179.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Spinach Opinion
Net carbs 13.6g 1.35g Shallot
Protein 2.5g 2.97g Spinach
Fats 0.1g 0.26g Spinach
Carbs 16.8g 3.75g Shallot
Calories 72kcal 23kcal Shallot
Sugar 7.87g 0.43g Spinach
Fiber 3.2g 2.4g Shallot
Calcium 37mg 136mg Spinach
Iron 1.2mg 3.57mg Spinach
Magnesium 21mg 87mg Spinach
Phosphorus 60mg 56mg Shallot
Potassium 334mg 466mg Spinach
Sodium 12mg 70mg Shallot
Zinc 0.4mg 0.76mg Spinach
Copper 0.088mg 0.174mg Spinach
Manganese 0.292mg 0.935mg Spinach
Selenium 1.2µg 1.5µg Spinach
Vitamin A 4IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.04mg 2.08mg Spinach
Vitamin C 8mg 9.8mg Spinach
Vitamin B1 0.06mg 0.095mg Spinach
Vitamin B2 0.02mg 0.236mg Spinach
Vitamin B3 0.2mg 0.49mg Spinach
Vitamin B5 0.29mg 0.145mg Shallot
Vitamin B6 0.345mg 0.242mg Shallot
Folate 34µg 146µg Spinach
Vitamin K 0.8µg 493.6µg Spinach
Tryptophan 0.028mg 0.04mg Spinach
Threonine 0.098mg 0.127mg Spinach
Isoleucine 0.106mg 0.152mg Spinach
Leucine 0.149mg 0.231mg Spinach
Lysine 0.125mg 0.182mg Spinach
Methionine 0.027mg 0.055mg Spinach
Phenylalanine 0.081mg 0.134mg Spinach
Valine 0.11mg 0.168mg Spinach
Histidine 0.043mg 0.066mg Spinach
Saturated Fat 0.017g 0.043g Shallot
Monounsaturated Fat 0.014g 0.006g Shallot
Polyunsaturated fat 0.039g 0.109g Spinach

Which food is preferable for your diet?

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

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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
15%
Shallot
183%
Spinach
Minerals Daily Need Coverage Score
21%
Shallot
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 7.44g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.