Spinach raw vs. Welsh onion — In-Depth Nutrition Comparison
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Significant differences between spinach raw and welsh onion
- The amount of vitamin K, vitamin A, folate, manganese, iron, magnesium, potassium, vitamin E, vitamin B6, and calcium in spinach raw is higher than in welsh onion.
- Spinach raw covers your daily vitamin K needs 241% more than welsh onion.
- Welsh onion has 12 times less folate than spinach raw. Spinach raw has 194µg of folate, while welsh onion has 16µg.
Specific food types used in this comparison are Spinach, raw and Onions, welsh, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +243.5% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +163.2% |
| Contains more IronIron | +122.1% |
| Contains more CopperCopper | +85.7% |
| Contains more ManganeseManganese | +554.7% |
| Contains more SeleniumSelenium | +66.7% |
| Contains less SodiumSodium | -78.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +298% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin B6Vitamin B6 | +170.8% |
| Contains more Vitamin KVitamin K | +149.7% |
| Contains more FolateFolate | +1112.5% |
| Contains more CholineCholine | +264.2% |
| Contains more Vitamin B5Vitamin B5 | +160% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
| Contains more ProteinProtein | +50.5% |
| Contains more OtherOther | +145.7% |
| Contains more CarbsCarbs | +79.1% |
~equal in
Fats
~0.4g
~equal in
Water
~90.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
| Contains more Mono. FatMonounsaturated fat | +460% |
~equal in
Saturated fat
~0.067g
~equal in
Polyunsaturated fat
~0.156g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 193.4µg | 241% |
| Vitamin A | 469µg | 52% | |
| Folate | 194µg | 16µg | 45% |
| Manganese | 0.897mg | 0.137mg | 33% |
| Iron | 2.71mg | 1.22mg | 19% |
| Magnesium | 79mg | 23mg | 13% |
| Potassium | 558mg | 212mg | 10% |
| Vitamin E | 2.03mg | 0.51mg | 10% |
| Vitamin B6 | 0.195mg | 0.072mg | 9% |
| Calcium | 99mg | 18mg | 8% |
| Vitamin B2 | 0.189mg | 0.09mg | 8% |
| Copper | 0.13mg | 0.07mg | 7% |
| Sodium | 79mg | 17mg | 3% |
| Choline | 19.3mg | 5.3mg | 3% |
| Vitamin B5 | 0.065mg | 0.169mg | 2% |
| Vitamin B3 | 0.724mg | 0.4mg | 2% |
| Protein | 2.86g | 1.9g | 2% |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Calories | 23kcal | 34kcal | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Fiber | 2.2g | 2.4g | 1% |
| Carbs | 3.63g | 6.5g | 1% |
| Vitamin C | 28.1mg | 27mg | 1% |
| Fats | 0.39g | 0.4g | 0% |
| Net carbs | 1.43g | 4.1g | N/A |
| Sugar | 0.42g | 2.18g | N/A |
| Zinc | 0.53mg | 0.52mg | 0% |
| Phosphorus | 49mg | 49mg | 0% |
| Saturated fat | 0.063g | 0.067g | 0% |
| Monounsaturated fat | 0.01g | 0.056g | 0% |
| Polyunsaturated fat | 0.165g | 0.156g | 0% |
| Tryptophan | 0.039mg | 0.021mg | 0% |
| Threonine | 0.122mg | 0.074mg | 0% |
| Isoleucine | 0.147mg | 0.081mg | 0% |
| Leucine | 0.223mg | 0.113mg | 0% |
| Lysine | 0.174mg | 0.095mg | 0% |
| Methionine | 0.053mg | 0.021mg | 0% |
| Phenylalanine | 0.129mg | 0.061mg | 0% |
| Valine | 0.161mg | 0.084mg | 0% |
| Histidine | 0.064mg | 0.033mg | 0% |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
51%
Minerals Daily Need Coverage Score
45%
17%
Comparison summary
Which food contains less Sodium?
Welsh onion contains less Sodium (difference - 62mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)