Onion vs Spinach: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Onion - calories, kcal, weight, nutrition
Spinach - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Onion

At first glance, you can see that in onion is much more calories than in spinach.

Onion has 40 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 74%.

In onion and in spinach most calories came from carbs.

See tables below to compare onion with spinach in details.

Fact 2: Onion And Spinach Nutrition Difference

Spinach vs Onion: Vitamins and Minerals Comparison

per 100gOnionSpinach
Calories40 23
Carbohydrates9.34 g3.63 g
Fat0.1 g0.39 g
Dietary fiber1.7 g2.2 g
Protein1.1 g2.86 g
Calcium23 mg99 mg
Magnessium10 mg79 mg
Potassium146 mg558 mg
Sodium4 mg79 mg
Zink0.17 mg0.53 mg
Vitaminium B1 (Thiamine)0.046 mg0.078 mg
Vitaminium B2 (riboflavin)0.027 mg0.189 mg
Vitaminium B3 (Niacin)0.116 mg0.724 mg
Vitaminium B50.123 mg0.065 mg
Vitaminium B60.12 mg0.195 mg
Vitaminium B9 (Folic acid)19 mg194 mg
Vitaminium C7.4 mg28.1 mg
Vitaminium E0.02 mg2.03 mg
Beta karoten1 mg5626 mg

Less protein in onion

It is aslo easy to see see that in onion is less protein than in spinach.

There is 2.86g per 100g of spinach and 1.1g per 100g of onion so using simple math we can see that difference is about 160%.

More carbohydrates in onion

In onion is more carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 9.34g/100g in onion so let me do the math for you again - difference is about 157%.

Less fat in onion

In onion is less fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.1g/100g in onion. In this case difference is about 290%.


  • Calories40
  • Carbohydrates9.34 g
  • Fat0.1 g
  • Dietary fiber1.7 g
  • Protein1.1 g
Onion calories per:
100g | ounce | single piece | slice | cup | sliced

Calories source

  • 88% CARBS.
  • 10% PROTEIN
  • 2% FAT


  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs onion

Minerals: onion vs spinach

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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