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  6. Welsh onion vs. Spinach

Welsh onion vs. Spinach — In-Depth Nutrition Comparison

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Differences between Welsh onion and Spinach

  • Welsh onion has more Vitamin C, while Spinach has more Vitamin K, Manganese, Folate, Iron, Magnesium, Vitamin B6, Calcium, Copper, and Vitamin B2.
  • 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% 70% 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% 629% 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 AVitamin A +803.5%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Spinach
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 Welsh onion Spinach Opinion
Calories 34kcal 23kcal Welsh onion
Protein 1.9g 2.97g Spinach
Fats 0.4g 0.26g Welsh onion
Vitamin C 27mg 9.8mg Welsh onion
Net carbs 4.1g 1.35g Welsh onion
Carbs 6.5g 3.75g Welsh onion
Magnesium 23mg 87mg Spinach
Calcium 18mg 136mg Spinach
Potassium 212mg 466mg Spinach
Iron 1.22mg 3.57mg Spinach
Sugar 2.18g 0.43g Spinach
Fiber 2.4g 2.4g
Copper 0.07mg 0.174mg Spinach
Zinc 0.52mg 0.76mg Spinach
Phosphorus 49mg 56mg Spinach
Sodium 17mg 70mg Welsh onion
Vitamin A 1160IU 10481IU Spinach
Vitamin A 524µg Spinach
Vitamin E 0.51mg 2.08mg Spinach
Manganese 0.137mg 0.935mg Spinach
Selenium 0.6µg 1.5µg Spinach
Vitamin B1 0.05mg 0.095mg Spinach
Vitamin B2 0.09mg 0.236mg Spinach
Vitamin B3 0.4mg 0.49mg Spinach
Vitamin B5 0.169mg 0.145mg Welsh onion
Vitamin B6 0.072mg 0.242mg Spinach
Vitamin K 193.4µg 493.6µg Spinach
Folate 16µg 146µg Spinach
Choline 5.3mg 19.7mg Spinach
Saturated Fat 0.067g 0.043g Spinach
Monounsaturated Fat 0.056g 0.006g Welsh onion
Polyunsaturated fat 0.156g 0.109g Welsh onion
Tryptophan 0.021mg 0.04mg Spinach
Threonine 0.074mg 0.127mg Spinach
Isoleucine 0.081mg 0.152mg Spinach
Leucine 0.113mg 0.231mg Spinach
Lysine 0.095mg 0.182mg Spinach
Methionine 0.021mg 0.055mg Spinach
Phenylalanine 0.061mg 0.134mg Spinach
Valine 0.084mg 0.168mg Spinach
Histidine 0.033mg 0.066mg Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Welsh onion
170%
Spinach
Minerals Daily Need Coverage Score
17%
Welsh onion
52%
Spinach

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. 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.