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Tomato vs Onion - In-Depth Nutrition Comparison

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Comparison summary

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomato 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
16
Tomato
6
Onion
Mineral Summary Score
7
Tomato
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
Tomato
4
:
3
Onion
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Equal in Magnesium - 10
Equal in Zinc - 0.17
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Equal in Magnesium - 10
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
Tomato
5
:
4
Onion
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%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%

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
5%
Tomato
7%
Onion
Carbohydrates
4%
Tomato
9%
Onion
Fats
1%
Tomato
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 Tomato Onion Opinion
Calories 18 40 Onion
Protein 0.88 1.1 Onion
Fats 0.2 0.1 Tomato
Vitamin C 13.7 7.4 Tomato
Carbs 3.89 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.21 Tomato
Calcium 10 23 Onion
Potassium 237 146 Tomato
Magnesium 11 10 Tomato
Sugars 2.63 4.24 Onion
Fiber 1.2 1.7 Onion
Copper 0.059 0.039 Tomato
Zinc 0.17 0.17
Starch 0 0
Phosphorus 24 29 Onion
Sodium 5 4 Onion
Vitamin A 833 2 Tomato
Vitamin E 0.54 0.02 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.046 Onion
Vitamin B2 0.019 0.027 Onion
Vitamin B3 0.594 0.116 Tomato
Vitamin B5 0.089 0.123 Onion
Vitamin B6 0.08 0.12 Onion
Vitamin B12 0 0
Vitamin K 7.9 0.4 Tomato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.028 0.042 Tomato
Monounsaturated Fat 0.031 0.013 Tomato
Polyunsaturated fat 0.083 0.017 Tomato
Tryptophan 0.006 0.014 Onion
Threonine 0.027 0.021 Tomato
Isoleucine 0.018 0.014 Tomato
Leucine 0.025 0.025
Lysine 0.027 0.039 Onion
Methionine 0.006 0.002 Tomato
Phenylalanine 0.027 0.025 Tomato
Valine 0.018 0.021 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.