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Onion vs Tomato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tomato
Tomato contains less Sugars (difference - 1.61g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 23)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Onion Tomato
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Tomato
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
6
Onion
16
Tomato
Mineral Summary Score
6
Onion
7
Tomato

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
Onion
3
:
4
Tomato
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Equal in Magnesium - 11
Equal in Zinc - 0.17
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Equal in Magnesium - 11
Equal in Zinc - 0.17

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
Onion
4
:
5
Tomato
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%
Contains more Vitamin C +85.1%
Contains more Vitamin A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin B3 +412.1%
Contains more Vitamin K +1875%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%
Contains more Vitamin C +85.1%
Contains more Vitamin A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin B3 +412.1%
Contains more Vitamin K +1875%

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
7%
Onion
5%
Tomato
Carbohydrates
9%
Onion
4%
Tomato
Fats
0%
Onion
1%
Tomato

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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 Onion Tomato Opinion
Calories 40 18 Onion
Protein 1.1 0.88 Onion
Fats 0.1 0.2 Tomato
Vitamin C 7.4 13.7 Tomato
Carbs 9.34 3.89 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.27 Tomato
Calcium 23 10 Onion
Potassium 146 237 Tomato
Magnesium 10 11 Tomato
Sugars 4.24 2.63 Onion
Fiber 1.7 1.2 Onion
Copper 0.039 0.059 Tomato
Zinc 0.17 0.17
Starch 0 0
Phosphorus 29 24 Onion
Sodium 4 5 Onion
Vitamin A 2 833 Tomato
Vitamin E 0.02 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.046 0.037 Onion
Vitamin B2 0.027 0.019 Onion
Vitamin B3 0.116 0.594 Tomato
Vitamin B5 0.123 0.089 Onion
Vitamin B6 0.12 0.08 Onion
Vitamin B12 0 0
Vitamin K 0.4 7.9 Tomato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.028 Tomato
Monounsaturated Fat 0.013 0.031 Tomato
Polyunsaturated fat 0.017 0.083 Tomato
Tryptophan 0.014 0.006 Onion
Threonine 0.021 0.027 Tomato
Isoleucine 0.014 0.018 Tomato
Leucine 0.025 0.025
Lysine 0.039 0.027 Onion
Methionine 0.002 0.006 Tomato
Phenylalanine 0.025 0.027 Tomato
Valine 0.021 0.018 Onion
Histidine 0.014 0.014
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.