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Onions, frozen, whole, cooked, boiled, drained, with salt vs Spinach, raw

Nutrition comparison per 100 g.

Onions, frozen, whole, cooked, boiled, drained, with salt 26 kcal Spinach, raw 23 kcal
Calories
26 kcal 23 kcal
Protein
0.7 g 2.9 g
Carbs
6.1 g 3.6 g
Fiber
1.4 g 2.2 g
Sugars
2.9 g 0.4 g
Fat
0.1 g 0.4 g
Sodium
244 mg 79 mg

Key takeaways

  • Spinach, raw has 10% fewer calories (23 kcal vs 26 kcal).
  • Spinach, raw has more protein (2.9 g vs 0.7 g).
  • Spinach, raw has more carbs (3.6 g vs 6.1 g).
  • Spinach, raw has more fiber (2.2 g vs 1.4 g).
  • Spinach, raw has more sugars (0.4 g vs 2.9 g).
MacronutrientsOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Calories 26 kcal 23 kcal
Protein 0.7 g 2.9 g
Total Fat 0.1 g 0.4 g
Total Carbohydrate 6.1 g 3.6 g
Dietary Fiber 1.4 g 2.2 g
Total Sugars 2.9 g 0.4 g
Water 92.2 g 91.4 g
CarbohydratesOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Total Carbohydrate 6.1 g 3.6 g
Dietary Fiber 1.4 g 2.2 g
Total Sugars 2.9 g 0.4 g
Fats & Fatty AcidsOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Total Fat 0.1 g 0.4 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.0 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 1.0 mg 138.0 mg
Omega-6 Fatty Acids 19.0 mg 26.0 mg
Protein & Amino AcidsOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Protein 0.7 g 2.9 g
Histidine 12.0 mg 64.0 mg
Isoleucine 25.0 mg 147.0 mg
Leucine 25.0 mg 223.0 mg
Lysine 34.0 mg 174.0 mg
Methionine 6.0 mg 53.0 mg
Phenylalanine 18.0 mg 129.0 mg
Threonine 17.0 mg 122.0 mg
Tryptophan 10.0 mg 39.0 mg
Valine 16.0 mg 161.0 mg
Alanine 20.0 mg 142.0 mg
Arginine 95.0 mg 162.0 mg
Aspartic Acid 39.0 mg 240.0 mg
Cystine 13.0 mg 35.0 mg
Glutamic Acid 114.0 mg 343.0 mg
Glycine 29.0 mg 134.0 mg
Proline 22.0 mg 112.0 mg
Serine 21.0 mg 104.0 mg
Tyrosine 18.0 mg 108.0 mg
VitaminsOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Vitamin A (RAE) 0.0 mcg 469.0 mcg
Vitamin C 5.1 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 2.0 mg
Vitamin K 0.3 mcg 482.9 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.2 mg
Niacin (B3) 0.1 mg 0.7 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 13.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.1 mg 0.1 mg
Choline 4.4 mg 19.3 mg
Betaine ~ 102.6 mg
MineralsOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Calcium 27.0 mg 99.0 mg
Iron 0.3 mg 2.7 mg
Magnesium 8.0 mg 79.0 mg
Phosphorus 2.0 mg 49.0 mg
Potassium 101.0 mg 558.0 mg
Sodium 244.0 mg 79.0 mg
Zinc 0.1 mg 0.5 mg
Copper 0.0 mg 0.1 mg
Manganese 0.0 mg 0.9 mg
Selenium 0.4 mcg 1.0 mcg
SterolsOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherOnions, frozen, whole, cooked, boiled, drained, with saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.9 g 1.7 g

Frequently asked questions

Which has fewer calories, Onions, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has fewer calories: 26 kcal for Onions, frozen, whole, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Onions, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has more protein: 0.7 g for Onions, frozen, whole, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Onions, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has more fiber: 1.4 g for Onions, frozen, whole, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.

Is Onions, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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