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  6. Spinach vs. Onion rings

Spinach vs. Onion rings — In-Depth Nutrition Comparison

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The main differences between Spinach and Onion rings

  • Spinach is richer than Onion rings in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Copper, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Spinach is 383% higher.
  • Spinach contains less Sodium.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Spinach vs Onion rings 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.
Spinach
Spinach
8
:
2
Onion rings
Onion rings
Contains more Calcium +338.7%
Contains more Iron +185.6%
Contains more Magnesium +411.8%
Contains more Potassium +278.9%
Contains less Sodium -81.1%
Contains more Zinc +81%
Contains more Copper +138.4%
Contains more Manganese +168.7%
Contains more Phosphorus +26.8%
Contains more Selenium +273.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +338.7%
Contains more Iron +185.6%
Contains more Magnesium +411.8%
Contains more Potassium +278.9%
Contains less Sodium -81.1%
Contains more Zinc +81%
Contains more Copper +138.4%
Contains more Manganese +168.7%
Contains more Phosphorus +26.8%
Contains more Selenium +273.3%

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.
Spinach
Spinach
7
:
3
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +352.2%
Contains more Vitamin C +512.5%
Contains more Vitamin B2 +103.4%
Contains more Vitamin B6 +106.8%
Contains more Folate +342.4%
Contains more Vitamin K +1347.5%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B5 +102.8%
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%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +352.2%
Contains more Vitamin C +512.5%
Contains more Vitamin B2 +103.4%
Contains more Vitamin B6 +106.8%
Contains more Folate +342.4%
Contains more Vitamin K +1347.5%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B5 +102.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Onion rings
Onion rings
Contains more Water +96.7%
Contains more Other +29.3%
Contains more Protein +39.4%
Contains more Fats +5400%
Contains more Carbs +801.1%
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
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Water +96.7%
Contains more Other +29.3%
Contains more Protein +39.4%
Contains more Fats +5400%
Contains more Carbs +801.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +49900%
Contains more Polyunsaturated fat +6902.8%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +49900%
Contains more Polyunsaturated fat +6902.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Onion rings Opinion
Net carbs 1.35g 31.59g Onion rings
Protein 2.97g 4.14g Onion rings
Fats 0.26g 14.3g Onion rings
Carbs 3.75g 33.79g Onion rings
Calories 23kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 0.43g 5.1g Spinach
Fiber 2.4g 2.2g Spinach
Calcium 136mg 31mg Spinach
Iron 3.57mg 1.25mg Spinach
Magnesium 87mg 17mg Spinach
Phosphorus 56mg 71mg Onion rings
Potassium 466mg 123mg Spinach
Sodium 70mg 370mg Spinach
Zinc 0.76mg 0.42mg Spinach
Copper 0.174mg 0.073mg Spinach
Manganese 0.935mg 0.348mg Spinach
Selenium 1.5µg 5.6µg Onion rings
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.46mg Spinach
Vitamin C 9.8mg 1.6mg Spinach
Vitamin B1 0.095mg 0.185mg Onion rings
Vitamin B2 0.236mg 0.116mg Spinach
Vitamin B3 0.49mg 1.349mg Onion rings
Vitamin B5 0.145mg 0.294mg Onion rings
Vitamin B6 0.242mg 0.117mg Spinach
Folate 146µg 33µg Spinach
Vitamin K 493.6µg 34.1µg Spinach
Tryptophan 0.04mg 0.07mg Onion rings
Threonine 0.127mg 0.15mg Onion rings
Isoleucine 0.152mg 0.214mg Onion rings
Leucine 0.231mg 0.35mg Onion rings
Lysine 0.182mg 0.151mg Spinach
Methionine 0.055mg 0.081mg Onion rings
Phenylalanine 0.134mg 0.243mg Onion rings
Valine 0.168mg 0.216mg Onion rings
Histidine 0.066mg 0.109mg Onion rings
Trans Fat 0g 0.053g Spinach
Saturated Fat 0.043g 2.137g Spinach
Monounsaturated Fat 0.006g 3g Onion rings
Polyunsaturated fat 0.109g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Onion rings
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
183%
Spinach
22%
Onion rings
Minerals Daily Need Coverage Score
52%
Spinach
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.67g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 2.094g)
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 is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.