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Broccoli vs Onion - In-Depth Nutrition Comparison

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Important differences between Broccoli and Onion

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B2, Iron, Phosphorus, and Vitamin E than Onion.
  • Broccoli's daily need coverage for Vitamin C is 91% more.
  • Broccoli contains 254 times more Vitamin K than Onion. Broccoli contains 101.6µg of Vitamin K, while Onion contains 0.4µg.

The food varieties used in the comparison are Broccoli, raw and Onions, raw.

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Onion
Contains more Calcium +104.3%
Contains more Iron +247.6%
Contains more Magnesium +110%
Contains more Phosphorus +127.6%
Contains more Potassium +116.4%
Contains more Zinc +141.2%
Contains more Copper +25.6%
Contains less Sodium -87.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +104.3%
Contains more Iron +247.6%
Contains more Magnesium +110%
Contains more Phosphorus +127.6%
Contains more Potassium +116.4%
Contains more Zinc +141.2%
Contains more Copper +25.6%
Contains less Sodium -87.9%

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
:
0
Onion
Contains more Vitamin A +31050%
Contains more Vitamin E +3800%
Contains more Vitamin C +1105.4%
Contains more Vitamin B1 +54.3%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +450.9%
Contains more Vitamin B5 +365.9%
Contains more Vitamin B6 +45.8%
Contains more Folate +231.6%
Contains more Vitamin K +25300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +31050%
Contains more Vitamin E +3800%
Contains more Vitamin C +1105.4%
Contains more Vitamin B1 +54.3%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +450.9%
Contains more Vitamin B5 +365.9%
Contains more Vitamin B6 +45.8%
Contains more Folate +231.6%
Contains more Vitamin K +25300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Onion Opinion
Net carbs 4.04g 7.64g Onion
Protein 2.82g 1.1g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 9.34g Onion
Calories 34kcal 40kcal Onion
Starch 0g 0g
Fructose 0.68g 1.29g Onion
Sugar 1.7g 4.24g Broccoli
Fiber 2.6g 1.7g Broccoli
Calcium 47mg 23mg Broccoli
Iron 0.73mg 0.21mg Broccoli
Magnesium 21mg 10mg Broccoli
Phosphorus 66mg 29mg Broccoli
Potassium 316mg 146mg Broccoli
Sodium 33mg 4mg Onion
Zinc 0.41mg 0.17mg Broccoli
Copper 0.049mg 0.039mg Broccoli
Vitamin A 623IU 2IU Broccoli
Vitamin E 0.78mg 0.02mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 7.4mg Broccoli
Vitamin B1 0.071mg 0.046mg Broccoli
Vitamin B2 0.117mg 0.027mg Broccoli
Vitamin B3 0.639mg 0.116mg Broccoli
Vitamin B5 0.573mg 0.123mg Broccoli
Vitamin B6 0.175mg 0.12mg Broccoli
Folate 63µg 19µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 0.4µg Broccoli
Tryptophan 0.033mg 0.014mg Broccoli
Threonine 0.088mg 0.021mg Broccoli
Isoleucine 0.079mg 0.014mg Broccoli
Leucine 0.129mg 0.025mg Broccoli
Lysine 0.135mg 0.039mg Broccoli
Methionine 0.038mg 0.002mg Broccoli
Phenylalanine 0.117mg 0.025mg Broccoli
Valine 0.125mg 0.021mg Broccoli
Histidine 0.059mg 0.014mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.042g Broccoli
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.038g 0.017g Broccoli

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
8
Onion
Mineral Summary Score
18
Broccoli
8
Onion

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 food.
Protein
17%
Broccoli
7%
Onion
Carbohydrates
7%
Broccoli
9%
Onion
Fats
2%
Broccoli
0%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.54g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.