Onion vs Spinach: Calories & Nutrition Showdown



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

Onion vs Spinach
Nutrition Facts

Onion
Serving size:
  change
one onion (110g)slice (15g)cup, sliced (115g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 15

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Onion vs Spinach 100g Compare


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
Iron0.21 mg2.71 mg
Magnessium10 mg79 mg
Potassium146 mg558 mg
Sodium4 mg79 mg
Vitaminium A2 µg9377 µg
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)0.019 mg194 mg
Vitaminium C7.4 mg28.1 mg
Vitaminium E0.02 mg2.03 mg
Beta karoten1 mg5626 mg

Exploring the Nutritional Landscape of Onion and Spinach

Onions and spinach are staples in kitchens around the world, not only for their distinctive flavors but also for their nutritional profiles. While onions add a sharp, pungent taste to dishes, spinach offers a milder, slightly sweet flavor. But beyond their culinary uses, both vegetables are packed with nutrients essential for health. Let's dive into some interesting facts about these two powerhouses before comparing their nutritional content.

A Closer Look at Onions

Onions have been valued for centuries, not just as food but also for their medicinal properties. They are rich in antioxidants and compounds that have been shown to reduce heart disease risk, lower blood sugar levels, and even possess anti-cancer properties. Onions add more than just flavor to your meals; they bring a host of health benefits to your diet.

The Power of Spinach

Spinach, on the other hand, is a superfood often celebrated for its high nutrient density. It's a rich source of vitamins and minerals, particularly vitamin A and iron, making it a great addition to any diet. Spinach has been linked to numerous health benefits, including improved eye health, reduced oxidative stress, and prevention of heart disease.

Nutritional Breakdown: Onion vs. Spinach

When comparing the nutritional content of onions and spinach, it's clear that both vegetables are low in calories but high in vitamins and minerals. Here's a quick comparison based on 100g servings:

  • Calories: Onions have 40 calories, while spinach has only 23, making spinach a slightly lower-calorie option.
  • Carbohydrates and Fiber: Onions contain 9.34g of carbohydrates and 1.7g of fiber, whereas spinach offers 3.63g of carbohydrates and 2.2g of fiber, indicating that spinach is a better source of fiber with fewer carbs.
  • Fat: Both vegetables are low in fat, with onions at 0.1g and spinach slightly higher at 0.39g.
  • Protein: Spinach is a winner in the protein category, with 2.86g compared to onions' 1.1g.
  • Vitamins and Minerals: Spinach far outpaces onions in terms of vitamins A, C, K, and several B vitamins, as well as minerals like calcium, iron, and magnesium.

While onions offer a decent amount of vitamins and minerals, spinach stands out as a nutritional powerhouse, especially in terms of vitamin A, iron, and magnesium content.

Which One Should You Choose?

Ultimately, the choice between onions and spinach comes down to your specific nutritional needs and taste preferences. For those looking to increase their intake of vitamins A and C, iron, and calcium, spinach is an excellent choice. On the other hand, onions are a good source of antioxidants and can add depth and flavor to a wide variety of dishes.

Both onions and spinach are versatile ingredients that can enhance the nutritional value of meals. Incorporating a mix of both into your diet can provide a wide range of health benefits, ensuring you get a balance of essential nutrients.

In conclusion, while spinach may have a slight edge in terms of overall nutrient density, both spinach and onions have their unique health benefits and can play an important role in a balanced, nutritious diet.

Onion 100g

40kcal

Calories source

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

Spinach 100g

23kcal

Calories source

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