Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Welsh onion
  5. Compare
  6. Welsh onion vs. Spinach

Welsh onion vs. Spinach — In-Depth Nutrition Comparison

Compare

Differences between welsh onion and spinach

  • Welsh onion has more vitamin C, while spinach has more vitamin K, vitamin A, manganese, folate, iron, magnesium, vitamin B6, calcium, and copper.
  • Spinach's daily need coverage for vitamin K is 250% higher.
  • Spinach contains 3 times less vitamin C than welsh onion. Welsh onion contains 27mg of vitamin C, while spinach contains 9.8mg.

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

Infographic

Welsh onion vs Spinach 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains less SodiumSodium -75.7%
Contains more MagnesiumMagnesium +278.3%
Contains more CalciumCalcium +655.6%
Contains more PotassiumPotassium +119.8%
Contains more IronIron +192.6%
Contains more CopperCopper +148.6%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +14.3%
Contains more ManganeseManganese +582.5%
Contains more SeleniumSelenium +150%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +175.5%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin EVitamin E +307.8%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +162.2%
Contains more Vitamin B3Vitamin B3 +22.5%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin KVitamin K +155.2%
Contains more FolateFolate +812.5%
Contains more CholineCholine +271.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Spinach DV% diff.
Vitamin K 193.4µg 493.6µg 250%
Vitamin A 524µg 58%
Manganese 0.137mg 0.935mg 35%
Folate 16µg 146µg 33%
Iron 1.22mg 3.57mg 29%
Vitamin C 27mg 9.8mg 19%
Magnesium 23mg 87mg 15%
Vitamin B6 0.072mg 0.242mg 13%
Calcium 18mg 136mg 12%
Copper 0.07mg 0.174mg 12%
Vitamin B2 0.09mg 0.236mg 11%
Vitamin E 0.51mg 2.08mg 10%
Potassium 212mg 466mg 7%
Vitamin B1 0.05mg 0.095mg 4%
Choline 5.3mg 19.7mg 3%
Zinc 0.52mg 0.76mg 2%
Sodium 17mg 70mg 2%
Protein 1.9g 2.97g 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B3 0.4mg 0.49mg 1%
Calories 34kcal 23kcal 1%
Phosphorus 49mg 56mg 1%
Carbs 6.5g 3.75g 1%
Fats 0.4g 0.26g 0%
Net carbs 4.1g 1.35g N/A
Sugar 2.18g 0.43g N/A
Fiber 2.4g 2.4g 0%
Vitamin B5 0.169mg 0.145mg 0%
Saturated fat 0.067g 0.043g 0%
Monounsaturated fat 0.056g 0.006g 0%
Polyunsaturated fat 0.156g 0.109g 0%
Tryptophan 0.021mg 0.04mg 0%
Threonine 0.074mg 0.127mg 0%
Isoleucine 0.081mg 0.152mg 0%
Leucine 0.113mg 0.231mg 0%
Lysine 0.095mg 0.182mg 0%
Methionine 0.021mg 0.055mg 0%
Phenylalanine 0.061mg 0.134mg 0%
Valine 0.084mg 0.168mg 0%
Histidine 0.033mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +53.8%
Contains more CarbsCarbs +73.3%
Contains more ProteinProtein +56.3%
Contains more OtherOther +158.6%
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +43.1%
Contains less Sat. FatSaturated fat -35.8%

People also compare

Welsh onion
Welsh onion vs Onion
Onion
Welsh onion
Welsh onion vs Coriander
Coriander
Welsh onion
Welsh onion vs Garlic
Garlic
Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.