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  6. Spinach vs. Sweet onion

Spinach vs. Sweet onion — In-Depth Nutrition Comparison

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Important differences between Spinach and Sweet onion

  • Sweet onion has less Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin E , Copper, and Calcium.
  • Spinach's daily need coverage for Vitamin K is 411% more.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Onions, sweet, raw.

Infographic

Spinach vs Sweet onion 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
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +580%
Contains more Iron +1273.1%
Contains more Magnesium +866.7%
Contains more Phosphorus +107.4%
Contains more Potassium +291.6%
Contains more Zinc +484.6%
Contains more Copper +210.7%
Contains more Manganese +1130.3%
Contains more Selenium +200%
Contains less Sodium -88.6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +580%
Contains more Iron +1273.1%
Contains more Magnesium +866.7%
Contains more Phosphorus +107.4%
Contains more Potassium +291.6%
Contains more Zinc +484.6%
Contains more Copper +210.7%
Contains more Manganese +1130.3%
Contains more Selenium +200%
Contains less Sodium -88.6%

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
11
:
0
Sweet onion
Sweet onion
Contains more Vitamin A +1048000%
Contains more Vitamin E +10300%
Contains more Vitamin C +104.2%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +48%
Contains more Vitamin B6 +86.2%
Contains more Folate +534.8%
Contains more Vitamin K +164433.3%
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%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +1048000%
Contains more Vitamin E +10300%
Contains more Vitamin C +104.2%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +268.4%
Contains more Vitamin B5 +48%
Contains more Vitamin B6 +86.2%
Contains more Folate +534.8%
Contains more Vitamin K +164433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Sweet onion
Sweet onion
Contains more Protein +271.3%
Contains more Fats +225%
Contains more Other +448.5%
Contains more Carbs +101.3%
Equal in Water - 91.24
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
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +271.3%
Contains more Fats +225%
Contains more Other +448.5%
Contains more Carbs +101.3%
Equal in Water - 91.24

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Sweet onion Opinion
Net carbs 1.35g 6.65g Sweet onion
Protein 2.97g 0.8g Spinach
Fats 0.26g 0.08g Spinach
Carbs 3.75g 7.55g Sweet onion
Calories 23kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 0.43g 5.02g Spinach
Fiber 2.4g 0.9g Spinach
Calcium 136mg 20mg Spinach
Iron 3.57mg 0.26mg Spinach
Magnesium 87mg 9mg Spinach
Phosphorus 56mg 27mg Spinach
Potassium 466mg 119mg Spinach
Sodium 70mg 8mg Sweet onion
Zinc 0.76mg 0.13mg Spinach
Copper 0.174mg 0.056mg Spinach
Manganese 0.935mg 0.076mg Spinach
Selenium 1.5µg 0.5µg Spinach
Vitamin A 10481IU 1IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.02mg Spinach
Vitamin C 9.8mg 4.8mg Spinach
Vitamin B1 0.095mg 0.041mg Spinach
Vitamin B2 0.236mg 0.02mg Spinach
Vitamin B3 0.49mg 0.133mg Spinach
Vitamin B5 0.145mg 0.098mg Spinach
Vitamin B6 0.242mg 0.13mg Spinach
Folate 146µg 23µg Spinach
Vitamin K 493.6µg 0.3µg Spinach
Tryptophan 0.04mg 0.009mg Spinach
Threonine 0.127mg 0.018mg Spinach
Isoleucine 0.152mg 0.014mg Spinach
Leucine 0.231mg 0.025mg Spinach
Lysine 0.182mg 0.033mg Spinach
Methionine 0.055mg 0.009mg Spinach
Phenylalanine 0.134mg 0.024mg Spinach
Valine 0.168mg 0.02mg Spinach
Histidine 0.066mg 0.011mg Spinach
Saturated Fat 0.043g Sweet onion
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
52%
Spinach
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.59g)
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 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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.