Onion vs Spinach
Complete nutrition comparison per 100g serving
Which is Healthier?
Spinach is generally healthier
Spinach comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (23 vs 40), more protein (2.7g vs 1.1g), more fiber (2.2g vs 1.7g), less sugar (0.4g vs 4.2g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Spinach
23 kcal
More Protein
Spinach
2.7g
More Fiber
Spinach
2.2g
Less Sugar
Spinach
0.4g
Visual Comparison
Caloriesper 100g
Onion
40
Spinach
23
Proteinper 100g
Onion
1.1g
Spinach
2.7g
Carbohydratesper 100g
Onion
9g
Spinach
4g
Fatper 100g
Onion
0.1g
Spinach
0.4g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Onion
Per 100g:40 calories
Per cup (150g):60 calories
Per serving (85g):34 calories
Spinach
Per 100g:23 calories
Per cup (150g):35 calories
Per serving (85g):20 calories
Diet Compatibility
Onion
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Spinach
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Onion
- ✓Lower sodium (4mg vs 79mg)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Spinach
- ✓Lower in calories (23 vs 40)
- ✓Higher in protein (2.7g vs 1.1g)
- ✓More fiber (2.2g vs 1.7g)
- ✓Lower in carbs (4g vs 9g)
- ✓Less sugar (0.4g vs 4.2g)
Common Uses
SaladsStir-friesRoasted sidesSoups