Onions, dehydrated flakes vs Spinach, raw
Nutrition comparison per 100 g.
Onions, dehydrated flakes
349 kcal
Spinach, raw
23 kcal
Calories
349 kcal
23 kcal
Protein
9.0 g
2.9 g
Carbs
83.3 g
3.6 g
Fiber
9.2 g
2.2 g
Sugars
37.4 g
0.4 g
Fat
0.5 g
0.4 g
Sodium
21 mg
79 mg
Key takeaways
- Spinach, raw has 93% fewer calories (23 kcal vs 349 kcal).
- Onions, dehydrated flakes has more protein (9.0 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 83.3 g).
- Onions, dehydrated flakes has more fiber (9.2 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 37.4 g).
| Macronutrients | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Calories | 349 kcal | 23 kcal |
| Protein | 9.0 g | 2.9 g |
| Total Fat | 0.5 g | 0.4 g |
| Total Carbohydrate | 83.3 g | 3.6 g |
| Dietary Fiber | 9.2 g | 2.2 g |
| Total Sugars | 37.4 g | 0.4 g |
| Water | 3.9 g | 91.4 g |
| Carbohydrates | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 83.3 g | 3.6 g |
| Dietary Fiber | 9.2 g | 2.2 g |
| Total Sugars | 37.4 g | 0.4 g |
| Fats & Fatty Acids | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Total Fat | 0.5 g | 0.4 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 9.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 170.0 mg | 26.0 mg |
| Protein & Amino Acids | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Protein | 9.0 g | 2.9 g |
| Histidine | 146.0 mg | 64.0 mg |
| Isoleucine | 316.0 mg | 147.0 mg |
| Leucine | 314.0 mg | 223.0 mg |
| Lysine | 428.0 mg | 174.0 mg |
| Methionine | 74.0 mg | 53.0 mg |
| Phenylalanine | 229.0 mg | 129.0 mg |
| Threonine | 216.0 mg | 122.0 mg |
| Tryptophan | 129.0 mg | 39.0 mg |
| Valine | 206.0 mg | 161.0 mg |
| Alanine | 249.0 mg | 142.0 mg |
| Arginine | 1,203.0 mg | 162.0 mg |
| Aspartic Acid | 490.0 mg | 240.0 mg |
| Cystine | 160.0 mg | 35.0 mg |
| Glutamic Acid | 1,445.0 mg | 343.0 mg |
| Glycine | 372.0 mg | 134.0 mg |
| Proline | 279.0 mg | 112.0 mg |
| Serine | 263.0 mg | 104.0 mg |
| Tyrosine | 222.0 mg | 108.0 mg |
| Vitamins | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 469.0 mcg |
| Vitamin C | 75.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 2.0 mg |
| Vitamin K | 3.8 mcg | 482.9 mcg |
| Thiamin (B1) | 0.5 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 1.0 mg | 0.7 mg |
| Vitamin B6 | 1.6 mg | 0.2 mg |
| Folate (B9) | 166.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.4 mg | 0.1 mg |
| Choline | 53.9 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Calcium | 257.0 mg | 99.0 mg |
| Iron | 1.6 mg | 2.7 mg |
| Magnesium | 92.0 mg | 79.0 mg |
| Phosphorus | 303.0 mg | 49.0 mg |
| Potassium | 1,622.0 mg | 558.0 mg |
| Sodium | 21.0 mg | 79.0 mg |
| Zinc | 1.9 mg | 0.5 mg |
| Copper | 0.4 mg | 0.1 mg |
| Manganese | 1.4 mg | 0.9 mg |
| Selenium | 5.0 mcg | 1.0 mcg |
| Sterols | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Onions, dehydrated flakes | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 3.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Onions, dehydrated flakes or Spinach, raw?
Spinach, raw has fewer calories: 349 kcal for Onions, dehydrated flakes vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Onions, dehydrated flakes or Spinach, raw?
Onions, dehydrated flakes has more protein: 9.0 g for Onions, dehydrated flakes vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Onions, dehydrated flakes or Spinach, raw?
Onions, dehydrated flakes has more fiber: 9.2 g for Onions, dehydrated flakes vs 2.2 g for Spinach, raw per 100 g.
Is Onions, dehydrated flakes or Spinach, raw healthier?
Spinach, raw is lower in calories, and Onions, dehydrated flakes is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.