# item.guide
Side-by-Side Comparison Vegetables & Leafy Greens

Spinach (Raw Leafy Greens) vs. Yellow Onion (Raw Allium Bulb)

Comparing 2 standards across 17 specifications. 17 key differences identified.

Comparing:
Spinach (Raw Leafy Greens)
Yellow Onion (Raw Allium Bulb)
Spinach (Raw Leafy Greens) →

Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.

View full Spinach (Raw Leafy Greens) spec sheet →
Yellow Onion (Raw Allium Bulb) →

Per 100g raw yellow onion, it provides 40 kcal, 1.10g protein, 9.34g carbohydrates (1.7g fiber / 4.24g sugars / 7.64g net carbs), 0.10g fat, 146mg potassium, 7.4mg Vitamin C, and 300mg/kg quercetin flavonoids with a Glycemic Index of 15.

View full Yellow Onion (Raw Allium Bulb) spec sheet →

Specification Comparison Table

17 Parameters
Parameter / Spec
Spinach (Raw Leafy Greens)
Yellow Onion (Raw Allium Bulb)
Energy / Calories
23 kcal (97 kJ) kcal 40 kcal (167 kJ) kcal
Protein
2.86 g (High-protein leafy vegetable) g 1.10 g g
Carbohydrates
3.63 g (Net Carbs: 1.43 g) g 9.34 g (Net Carbs: 7.64 g) g
Dietary Fiber
2.20 g (61% of total carbs) g 1.70 g (Rich in prebiotic fructooligosaccharides / FOS) g
Net Carbohydrates
1.43 g g 7.64 g g
Total Sugars
0.42 g g 4.24 g (1.97g glucose, 1.29g fructose, 0.98g sucrose) g
Total Fat
0.39 g g 0.10 g g
Vitamin C
28.1 mg (31% DV) mg 7.4 mg (8% DV) mg
Folate (B9)
194 µg (49% DV) µg 19 µg µg
Potassium
558 mg (12% DV) mg 146 mg mg
Water Content
91.4 % % 89.1 % %
Vitamin K1
483 µg (402% DV) µg —
Vitamin A (Beta-Carotene)
469 µg RAE (52% DV) µg RAE —
Iron (Non-Heme)
2.71 mg (15% DV / Bound by oxalates) mg —
Calcium
99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg —
Oxalic Acid (Oxalates)
~750 – 900 mg / 100g (High oxalate profile) mg —
Quercetin Flavonoids
— ~280 – 350 mg / kg (Concentrated in outer flesh) mg/kg

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