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Carrot vs Onion - In-Depth Nutrition Comparison

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What are the main differences between Carrot and Onion?

  • Carrot is richer in Vitamin K, Vitamin B3, and Potassium, yet Onion is richer in Vitamin A.
  • Carrot's daily need coverage for Vitamin A is 93% higher.
  • Carrot has 33 times more Vitamin E than Onion. Carrot has 0.66mg of Vitamin E , while Onion has 0.02mg.

We used Carrots, raw and Onions, raw types in this comparison.

Infographic

Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
7
:
1
Onion
Contains more Iron +42.9%
Contains more Calcium +43.5%
Contains more Potassium +119.2%
Contains more Magnesium +20%
Contains more Copper +15.4%
Contains more Zinc +41.2%
Contains more Phosphorus +20.7%
Contains less Sodium -94.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +42.9%
Contains more Calcium +43.5%
Contains more Potassium +119.2%
Contains more Magnesium +20%
Contains more Copper +15.4%
Contains more Zinc +41.2%
Contains more Phosphorus +20.7%
Contains less Sodium -94.2%

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
Carrot
8
:
1
Onion
Contains more Vitamin A +835200%
Contains more Vitamin E +3200%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +747.4%
Contains more Vitamin B5 +122%
Contains more Vitamin B6 +15%
Contains more Vitamin K +3200%
Contains more Vitamin C +25.4%
Equal in Folate - 19
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin A +835200%
Contains more Vitamin E +3200%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +747.4%
Contains more Vitamin B5 +122%
Contains more Vitamin B6 +15%
Contains more Vitamin K +3200%
Contains more Vitamin C +25.4%
Equal in Folate - 19

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
98
Carrot
8
Onion
Mineral Summary Score
13
Carrot
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
6%
Carrot
7%
Onion
Carbohydrates
10%
Carrot
9%
Onion
Fats
1%
Carrot
0%
Onion

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 65mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 24)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Carrot Onion Opinion
Calories 41 40 Carrot
Protein 0.93 1.1 Onion
Fats 0.24 0.1 Carrot
Vitamin C 5.9 7.4 Onion
Carbs 9.58 9.34 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.21 Carrot
Calcium 33 23 Carrot
Potassium 320 146 Carrot
Magnesium 12 10 Carrot
Sugar 4.74 4.24 Onion
Fiber 2.8 1.7 Carrot
Copper 0.045 0.039 Carrot
Zinc 0.24 0.17 Carrot
Starch 1.43 0 Carrot
Phosphorus 35 29 Carrot
Sodium 69 4 Onion
Vitamin A 16706 2 Carrot
Vitamin E 0.66 0.02 Carrot
Vitamin D 0 0
Vitamin B1 0.066 0.046 Carrot
Vitamin B2 0.058 0.027 Carrot
Vitamin B3 0.983 0.116 Carrot
Vitamin B5 0.273 0.123 Carrot
Vitamin B6 0.138 0.12 Carrot
Vitamin B12 0 0
Vitamin K 13.2 0.4 Carrot
Folate 19 19
Trans Fat 0 0
Saturated Fat 0.037 0.042 Carrot
Monounsaturated Fat 0.014 0.013 Carrot
Polyunsaturated fat 0.117 0.017 Carrot
Tryptophan 0.012 0.014 Onion
Threonine 0.191 0.021 Carrot
Isoleucine 0.077 0.014 Carrot
Leucine 0.102 0.025 Carrot
Lysine 0.101 0.039 Carrot
Methionine 0.02 0.002 Carrot
Phenylalanine 0.061 0.025 Carrot
Valine 0.069 0.021 Carrot
Histidine 0.04 0.014 Carrot
Fructose 0.55 1.29 Onion

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.