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  6. Vegetable vs. Onion

Vegetable vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Vegetable and Onion?

  • Onion has less Vitamin A RAE, Vitamin K, Manganese, Fiber, Iron, and Vitamin B2 than Vegetable.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% higher.
  • Vegetable has 59 times more Vitamin K than Onion. Vegetable has 23.5µg of Vitamin K, while Onion has 0.4µg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Onions, raw types in this comparison.

Infographic

Vegetable vs Onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
8
:
2
Onion
Onion
Contains more Iron +290.5%
Contains more Magnesium +120%
Contains more Phosphorus +75.9%
Contains more Potassium +15.8%
Contains more Zinc +188.2%
Contains more Copper +112.8%
Contains more Manganese +193.8%
Contains less Sodium -88.6%
Contains more Selenium +66.7%
Equal in Calcium - 23
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +290.5%
Contains more Magnesium +120%
Contains more Phosphorus +75.9%
Contains more Potassium +15.8%
Contains more Zinc +188.2%
Contains more Copper +112.8%
Contains more Manganese +193.8%
Contains less Sodium -88.6%
Contains more Selenium +66.7%
Equal in Calcium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
7
:
2
Onion
Onion
Contains more Vitamin A +213750%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +54.3%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B3 +633.6%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +5775%
Contains more Vitamin C +131.3%
Contains more Vitamin B6 +62.2%
Equal in Folate - 19
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +213750%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +54.3%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B3 +633.6%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +5775%
Contains more Vitamin C +131.3%
Contains more Vitamin B6 +62.2%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
4
:
1
Onion
Onion
Contains more Protein +160%
Contains more Fats +50%
Contains more Carbs +40.1%
Contains more Other +91.4%
Equal in Water - 89.11
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +160%
Contains more Fats +50%
Contains more Carbs +40.1%
Contains more Other +91.4%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Onion
Onion
Contains less Saturated Fat -26.2%
Contains more Polyunsaturated fat +323.5%
Contains more Monounsaturated Fat +30%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -26.2%
Contains more Polyunsaturated fat +323.5%
Contains more Monounsaturated Fat +30%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Onion
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable Onion Opinion
Net carbs 8.69g 7.64g Vegetable
Protein 2.86g 1.1g Vegetable
Fats 0.15g 0.1g Vegetable
Carbs 13.09g 9.34g Vegetable
Calories 65kcal 40kcal Vegetable
Fructose 1.29g Onion
Sugar 3.12g 4.24g Vegetable
Fiber 4.4g 1.7g Vegetable
Calcium 25mg 23mg Vegetable
Iron 0.82mg 0.21mg Vegetable
Magnesium 22mg 10mg Vegetable
Phosphorus 51mg 29mg Vegetable
Potassium 169mg 146mg Vegetable
Sodium 35mg 4mg Onion
Zinc 0.49mg 0.17mg Vegetable
Copper 0.083mg 0.039mg Vegetable
Manganese 0.379mg 0.129mg Vegetable
Selenium 0.3µg 0.5µg Onion
Vitamin A 4277IU 2IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.02mg Vegetable
Vitamin C 3.2mg 7.4mg Onion
Vitamin B1 0.071mg 0.046mg Vegetable
Vitamin B2 0.12mg 0.027mg Vegetable
Vitamin B3 0.851mg 0.116mg Vegetable
Vitamin B5 0.151mg 0.123mg Vegetable
Vitamin B6 0.074mg 0.12mg Onion
Folate 19µg 19µg
Vitamin K 23.5µg 0.4µg Vegetable
Tryptophan 0.029mg 0.014mg Vegetable
Threonine 0.115mg 0.021mg Vegetable
Isoleucine 0.139mg 0.014mg Vegetable
Leucine 0.19mg 0.025mg Vegetable
Lysine 0.17mg 0.039mg Vegetable
Methionine 0.034mg 0.002mg Vegetable
Phenylalanine 0.12mg 0.025mg Vegetable
Valine 0.149mg 0.021mg Vegetable
Histidine 0.073mg 0.014mg Vegetable
Saturated Fat 0.031g 0.042g Vegetable
Monounsaturated Fat 0.01g 0.013g Onion
Polyunsaturated fat 0.072g 0.017g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
8%
Onion
Minerals Daily Need Coverage Score
19%
Vegetable
8%
Onion

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 51)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.