Onion vs Spinach: Calories & Nutrition Showdown


Onion vs Spinach
Nutrition Facts
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Onion vs Spinach 100g Compare
per 100g | Onion | Spinach |
---|---|---|
Calories | 40 | 23 |
Carbohydrates | 9.34 g | 3.63 g |
Fat | 0.1 g | 0.39 g |
Dietary fiber | 1.7 g | 2.2 g |
Protein | 1.1 g | 2.86 g |
Calcium | 23 mg | 99 mg |
Iron | 0.21 mg | 2.71 mg |
Magnessium | 10 mg | 79 mg |
Potassium | 146 mg | 558 mg |
Sodium | 4 mg | 79 mg |
Vitaminium A | 2 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.046 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.027 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.116 mg | 0.724 mg |
Vitaminium B5 | 0.123 mg | 0.065 mg |
Vitaminium B6 | 0.12 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 194 mg |
Vitaminium C | 7.4 mg | 28.1 mg |
Vitaminium E | 0.02 mg | 2.03 mg |
Beta karoten | 1 mg | 5626 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
40kcalCalories source
- 88% CARBS.
- 10% PROTEIN
- 2% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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