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Garlic vs Onion - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 3.24g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Garlic
6
Onion
Mineral Summary Score
31
Garlic
6
Onion

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
1
Onion
Contains more Iron +709.5%
Contains more Calcium +687%
Contains more Potassium +174.7%
Contains more Magnesium +150%
Contains more Copper +666.7%
Contains more Zinc +582.4%
Contains more Phosphorus +427.6%
Contains less Sodium -76.5%
Contains more Iron +709.5%
Contains more Calcium +687%
Contains more Potassium +174.7%
Contains more Magnesium +150%
Contains more Copper +666.7%
Contains more Zinc +582.4%
Contains more Phosphorus +427.6%
Contains less Sodium -76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
9
:
0
Onion
Contains more Vitamin C +321.6%
Contains more Vitamin A +350%
Contains more Vitamin E +300%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +384.6%
Contains more Vitamin B6 +929.2%
Contains more Vitamin K +325%
Contains more Vitamin C +321.6%
Contains more Vitamin A +350%
Contains more Vitamin E +300%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +384.6%
Contains more Vitamin B6 +929.2%
Contains more Vitamin K +325%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
38%
Garlic
7%
Onion
Carbohydrates
33%
Garlic
9%
Onion
Fats
2%
Garlic
0%
Onion

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garlic Onion Opinion
Calories 149 40 Garlic
Protein 6.36 1.1 Garlic
Fats 0.5 0.1 Garlic
Vitamin C 31.2 7.4 Garlic
Carbs 33.06 9.34 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.21 Garlic
Calcium 181 23 Garlic
Potassium 401 146 Garlic
Magnesium 25 10 Garlic
Sugars 1 4.24 Onion
Fiber 2.1 1.7 Garlic
Copper 0.299 0.039 Garlic
Zinc 1.16 0.17 Garlic
Starch 0 Onion
Phosphorus 153 29 Garlic
Sodium 17 4 Onion
Vitamin A 9 2 Garlic
Vitamin E 0.08 0.02 Garlic
Vitamin D 0 0
Vitamin B1 0.2 0.046 Garlic
Vitamin B2 0.11 0.027 Garlic
Vitamin B3 0.7 0.116 Garlic
Vitamin B5 0.596 0.123 Garlic
Vitamin B6 1.235 0.12 Garlic
Vitamin B12 0 0
Vitamin K 1.7 0.4 Garlic
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.042 Onion
Monounsaturated Fat 0.011 0.013 Onion
Polyunsaturated fat 0.249 0.017 Garlic
Tryptophan 0.066 0.014 Garlic
Threonine 0.157 0.021 Garlic
Isoleucine 0.217 0.014 Garlic
Leucine 0.308 0.025 Garlic
Lysine 0.273 0.039 Garlic
Methionine 0.076 0.002 Garlic
Phenylalanine 0.183 0.025 Garlic
Valine 0.291 0.021 Garlic
Histidine 0.113 0.014 Garlic
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.