Onions (Raw)vsSpinach (Raw)
Onions (Raw) has 40 calories and 1.1g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Onions (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 43% fewer calories.
Spinach (Raw) will keep you satisfied longer with 2.2g fiber — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Onions | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 40kcal2% | 23kcal1% | +17kcal |
| Protein | 1.1g2% | 2.9g6% | <0.1g |
| Total Fat | 0.10g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.3g3% | 3.6g1% | +5.7g |
| Dietary Fiber | 1.7g6% | 2.2g8% | <0.1g |
| Sugars | 4.2g | 0.42g | +3.8g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 7.4mg8% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.40mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 0.72mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 79mg3% | <0.1mg |
| Calcium | 23mg2% | 99mg8% | <0.1mg |
| Iron | 0.21mg1% | 2.7mg15% | <0.1mg |
| Potassium | 146mg3% | 558mg12% | <0.1mg |
| Phosphorus | 29mg2% | 49mg4% | <0.1mg |
| Magnesium | 10mg2% | 79mg19% | <0.1mg |
| Zinc | 0.17mg2% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg4% | 0.13mg14% | <0.1mg |
| Manganese | 0.13mg6% | 0.90mg39% | <0.1mg |
| Selenium | 0.50mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 40 kcal for Onions (Raw) — that's 74% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Spinach (Raw) provides more protein with 2.86g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 0mcg), Vitamin K (Spinach (Raw): 483mcg vs 0.4mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.02mg).
Key Minerals: Notable mineral differences include Sodium (Spinach (Raw): 79mg vs 4mg), Iron (Spinach (Raw): 2.71mg vs 0.21mg), Magnesium (Spinach (Raw): 79mg vs 10mg).
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Onions (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Onions (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 40 kcal.
- Is Onions (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Onions (Raw) has 40 calories and 1.1g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Onions (Raw) or Spinach (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.39g.
- Which has more fiber, Onions (Raw) or Spinach (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 1.7g.