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  6. Spinach vs. Welsh onion

Spinach vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between Spinach and Welsh onion

  • Spinach has more Vitamin K, Manganese, Folate, Iron, Magnesium, Vitamin B6, Calcium, Copper, and Vitamin B2, while Welsh onion has more Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 250% higher.
  • Welsh onion contains 9 times less Folate than Spinach. Spinach contains 146µg of Folate, while Welsh onion contains 16µg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Onions, welsh, raw.

Infographic

Spinach vs Welsh 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
Welsh onion
Welsh onion
Contains more Calcium +655.6%
Contains more Iron +192.6%
Contains more Magnesium +278.3%
Contains more Phosphorus +14.3%
Contains more Potassium +119.8%
Contains more Zinc +46.2%
Contains more Copper +148.6%
Contains more Manganese +582.5%
Contains more Selenium +150%
Contains less Sodium -75.7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +655.6%
Contains more Iron +192.6%
Contains more Magnesium +278.3%
Contains more Phosphorus +14.3%
Contains more Potassium +119.8%
Contains more Zinc +46.2%
Contains more Copper +148.6%
Contains more Manganese +582.5%
Contains more Selenium +150%
Contains less Sodium -75.7%

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
Welsh onion
Welsh onion
Contains more Vitamin A +803.5%
Contains more Vitamin E +307.8%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +236.1%
Contains more Folate +812.5%
Contains more Vitamin K +155.2%
Contains more Vitamin C +175.5%
Contains more Vitamin B5 +16.6%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +803.5%
Contains more Vitamin E +307.8%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +162.2%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +236.1%
Contains more Folate +812.5%
Contains more Vitamin K +155.2%
Contains more Vitamin C +175.5%
Contains more Vitamin B5 +16.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Welsh onion
Welsh onion
Contains more Protein +56.3%
Contains more Other +158.6%
Contains more Fats +53.8%
Contains more Carbs +73.3%
Equal in Water - 90.5
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +56.3%
Contains more Other +158.6%
Contains more Fats +53.8%
Contains more Carbs +73.3%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +43.1%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +43.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Welsh onion Opinion
Net carbs 1.35g 4.1g Welsh onion
Protein 2.97g 1.9g Spinach
Fats 0.26g 0.4g Welsh onion
Carbs 3.75g 6.5g Welsh onion
Calories 23kcal 34kcal Welsh onion
Sugar 0.43g 2.18g Spinach
Fiber 2.4g 2.4g
Calcium 136mg 18mg Spinach
Iron 3.57mg 1.22mg Spinach
Magnesium 87mg 23mg Spinach
Phosphorus 56mg 49mg Spinach
Potassium 466mg 212mg Spinach
Sodium 70mg 17mg Welsh onion
Zinc 0.76mg 0.52mg Spinach
Copper 0.174mg 0.07mg Spinach
Manganese 0.935mg 0.137mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 1160IU Spinach
Vitamin A RAE 524µg Spinach
Vitamin E 2.08mg 0.51mg Spinach
Vitamin C 9.8mg 27mg Welsh onion
Vitamin B1 0.095mg 0.05mg Spinach
Vitamin B2 0.236mg 0.09mg Spinach
Vitamin B3 0.49mg 0.4mg Spinach
Vitamin B5 0.145mg 0.169mg Welsh onion
Vitamin B6 0.242mg 0.072mg Spinach
Folate 146µg 16µg Spinach
Vitamin K 493.6µg 193.4µg Spinach
Tryptophan 0.04mg 0.021mg Spinach
Threonine 0.127mg 0.074mg Spinach
Isoleucine 0.152mg 0.081mg Spinach
Leucine 0.231mg 0.113mg Spinach
Lysine 0.182mg 0.095mg Spinach
Methionine 0.055mg 0.021mg Spinach
Phenylalanine 0.134mg 0.061mg Spinach
Valine 0.168mg 0.084mg Spinach
Histidine 0.066mg 0.033mg Spinach
Saturated Fat 0.043g 0.067g Spinach
Monounsaturated Fat 0.006g 0.056g Welsh onion
Polyunsaturated fat 0.109g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Welsh 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
61%
Welsh onion
Minerals Daily Need Coverage Score
52%
Spinach
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 53mg)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 7)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.