Side-by-side comparison

Onion Raw vs Spinach Cooked

Spinach Cooked wins by 13 points on FoodScore. Nutrient breakdown below — green values are better per field.

Verdict

FoodScore: Onion Raw scores 61/100, Spinach Cooked scores 74/100. Spinach Cooked wins by 13 points on protein (3g vs 0.9g per 100 g) and fiber (2.4g vs 2.2g per 100 g).

0/ 100

vegetable

Onion Raw

Good · 100 g

0/ 100

vegetable

Spinach Cooked

Good · 100 g

Per 100gOnion RawSpinach Cooked

Calories44 kcal23 kcal

Protein0.94 g2.97 g

Fiber2.2 g2.4 g

Total fat0.1 g0.26 g

Saturated fat0 g0.04 g

Added sugar0 g0 g

Sodium1 mg70 mg

Potassium197 mg466 mg

Calcium17 mg136 mg

Iron0.24 mg3.57 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.