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  6. Spinach vs. Shallot

Spinach vs. Shallot — In-Depth Nutrition Comparison

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A recap on differences between Spinach and Shallot

  • 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 Spinach, cooked, boiled, drained, without salt and Shallots, raw.

Infographic

Spinach vs Shallot 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
Shallot
Shallot
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%
Contains less Sodium -82.9%
Equal in Phosphorus - 60
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
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%
Contains less Sodium -82.9%
Equal in Phosphorus - 60

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
8
:
2
Shallot
Shallot
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%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +42.6%
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%
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%
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%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +42.6%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
52%
Spinach
21%
Shallot

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