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  6. Carrot vs. Onion

Carrot vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between carrot and onion?

  • Onion has less vitamin A, vitamin K, vitamin B3, and potassium than carrot.
  • Carrot's daily need coverage for vitamin A is 93% higher.
  • Onion has a lower glycemic index than carrot.

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

Infographic

Carrot 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.
Carrot
Carrot
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Onion
Onion
2
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 MagnesiumMagnesium +20%
Contains more CalciumCalcium +43.5%
Contains more PotassiumPotassium +119.2%
Contains more IronIron +42.9%
Contains more CopperCopper +15.4%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +400%
~equal in Manganese ~0.129mg

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.
Carrot
Carrot
9
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Onion
Onion
1
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% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +835200%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B3Vitamin B3 +747.4%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +3200%
Contains more CholineCholine +44.3%
Contains more Vitamin CVitamin C +25.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Onion
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 FatsFats +140%
Contains more OtherOther +174.3%
Contains more ProteinProtein +18.3%
~equal in Carbs ~9.34g
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Onion
Onion
0
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 less Sat. FatSaturated Fat -11.9%
Contains more Poly. FatPolyunsaturated fat +588.2%
~equal in Monounsaturated Fat ~0.013g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
2
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +262.6%
Contains more GlucoseGlucose +233.9%
Contains more FructoseFructose +134.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Carrot Onion Opinion
Calories 41kcal 40kcal Carrot
Protein 0.93g 1.1g Onion
Fats 0.24g 0.1g Carrot
Vitamin C 5.9mg 7.4mg Onion
Net carbs 6.78g 7.64g Onion
Carbs 9.58g 9.34g Carrot
Magnesium 12mg 10mg Carrot
Calcium 33mg 23mg Carrot
Potassium 320mg 146mg Carrot
Iron 0.3mg 0.21mg Carrot
Sugar 4.74g 4.24g Onion
Fiber 2.8g 1.7g Carrot
Copper 0.045mg 0.039mg Carrot
Zinc 0.24mg 0.17mg Carrot
Starch 1.43g 0g Carrot
Phosphorus 35mg 29mg Carrot
Sodium 69mg 4mg Onion
Vitamin A 16706IU 2IU Carrot
Vitamin A 835µg 0µg Carrot
Vitamin E 0.66mg 0.02mg Carrot
Manganese 0.143mg 0.129mg Carrot
Selenium 0.1µg 0.5µg Onion
Vitamin B1 0.066mg 0.046mg Carrot
Vitamin B2 0.058mg 0.027mg Carrot
Vitamin B3 0.983mg 0.116mg Carrot
Vitamin B5 0.273mg 0.123mg Carrot
Vitamin B6 0.138mg 0.12mg Carrot
Vitamin K 13.2µg 0.4µg Carrot
Folate 19µg 19µg
Choline 8.8mg 6.1mg Carrot
Saturated Fat 0.037g 0.042g Carrot
Monounsaturated Fat 0.014g 0.013g Carrot
Polyunsaturated fat 0.117g 0.017g Carrot
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.191mg 0.021mg Carrot
Isoleucine 0.077mg 0.014mg Carrot
Leucine 0.102mg 0.025mg Carrot
Lysine 0.101mg 0.039mg Carrot
Methionine 0.02mg 0.002mg Carrot
Phenylalanine 0.061mg 0.025mg Carrot
Valine 0.069mg 0.021mg Carrot
Histidine 0.04mg 0.014mg Carrot
Fructose 0.55g 1.29g Onion

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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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
91%
Carrot
8%
Onion
Minerals Daily Need Coverage Score
12%
Carrot
8%
Onion

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)

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. 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.