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Arborio rice vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between arborio rice and onions

  • Arborio rice has more iron, selenium, folate, manganese, vitamin B1, vitamin B3, and vitamin B5; however, onions are higher in vitamin C.
  • Arborio rice covers your daily iron needs 16% more than onions.
  • Onions contain 15 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while onions contain 0.5µg.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Onions, raw.

Infographic

Arborio rice vs Onion infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more IronIron +595.2%
Contains more CopperCopper +84.6%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +176.7%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +461.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Onion
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin B1Vitamin B1 +256.5%
Contains more Vitamin B3Vitamin B3 +1187.1%
Contains more Vitamin B5Vitamin B5 +222.8%
Contains more FolateFolate +210.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B6Vitamin B6 +103.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +114.5%
Contains more FatsFats +90%
Contains more CarbsCarbs +207.6%
Contains more WaterWater +30%
Contains more OtherOther +84.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +346.2%
Contains more Poly. FatPolyunsaturated fat +194.1%
Contains less Sat. FatSaturated fat -17.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Onion DV% diff.
Iron 1.46mg 0.21mg 16%
Selenium 7.5µg 0.5µg 13%
Manganese 0.357mg 0.129mg 10%
Folate 59µg 19µg 10%
Vitamin B1 0.164mg 0.046mg 10%
Vitamin B3 1.493mg 0.116mg 9%
Vitamin C 0mg 7.4mg 8%
Fiber 1.7g 7%
Carbs 28.73g 9.34g 6%
Calories 130kcal 40kcal 5%
Vitamin B6 0.059mg 0.12mg 5%
Vitamin B5 0.397mg 0.123mg 5%
Potassium 26mg 146mg 4%
Copper 0.072mg 0.039mg 4%
Protein 2.36g 1.1g 3%
Fructose 1.29g 2%
Zinc 0.4mg 0.17mg 2%
Calcium 1mg 23mg 2%
Vitamin B2 0.016mg 0.027mg 1%
Choline 6.1mg 1%
Phosphorus 33mg 29mg 1%
Fats 0.19g 0.1g 0%
Net carbs 28.73g 7.64g N/A
Magnesium 8mg 10mg 0%
Sugar 4.24g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.051g 0.042g 0%
Monounsaturated fat 0.058g 0.013g 0%
Polyunsaturated fat 0.05g 0.017g 0%
Tryptophan 0.027mg 0.014mg 0%
Threonine 0.084mg 0.021mg 0%
Isoleucine 0.102mg 0.014mg 0%
Leucine 0.195mg 0.025mg 0%
Lysine 0.085mg 0.039mg 0%
Methionine 0.056mg 0.002mg 0%
Phenylalanine 0.126mg 0.025mg 0%
Valine 0.144mg 0.021mg 0%
Histidine 0.056mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
8%
Onion
Minerals Daily Need Coverage Score
20%
Arborio rice
8%
Onion

Comparison summary

Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 54)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.