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Carrot vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between carrots and onions?

  • Onions have less vitamin A, vitamin K, vitamin B3, and potassium than carrots.
  • Carrots' daily need coverage for vitamin A is 334% higher.
  • Carrots have 33 times more vitamin E than onions. Carrots have 0.66mg of vitamin E, while onions have 0.02mg.
  • Onions have a lower glycemic index than carrots.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
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
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% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Carrot Onion DV% diff.
Vitamin A 835µg 0µg 93%
Vitamin K 13.2µg 0.4µg 11%
Vitamin B3 0.983mg 0.116mg 5%
Potassium 320mg 146mg 5%
Fiber 2.8g 1.7g 4%
Vitamin E 0.66mg 0.02mg 4%
Sodium 69mg 4mg 3%
Vitamin B5 0.273mg 0.123mg 3%
Vitamin B1 0.066mg 0.046mg 2%
Vitamin C 5.9mg 7.4mg 2%
Vitamin B2 0.058mg 0.027mg 2%
Polyunsaturated fat 0.117g 0.017g 1%
Vitamin B6 0.138mg 0.12mg 1%
Selenium 0.1µg 0.5µg 1%
Manganese 0.143mg 0.129mg 1%
Fructose 0.55g 1.29g 1%
Phosphorus 35mg 29mg 1%
Iron 0.3mg 0.21mg 1%
Zinc 0.24mg 0.17mg 1%
Copper 0.045mg 0.039mg 1%
Starch 1.43g 0g 1%
Calcium 33mg 23mg 1%
Calories 41kcal 40kcal 0%
Protein 0.93g 1.1g 0%
Fats 0.24g 0.1g 0%
Carbs 9.58g 9.34g 0%
Net carbs 6.78g 7.64g N/A
Magnesium 12mg 10mg 0%
Sugar 4.74g 4.24g N/A
Folate 19µg 19µg 0%
Saturated fat 0.037g 0.042g 0%
Choline 8.8mg 6.1mg 0%
Monounsaturated fat 0.014g 0.013g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.191mg 0.021mg 0%
Isoleucine 0.077mg 0.014mg 0%
Leucine 0.102mg 0.025mg 0%
Lysine 0.101mg 0.039mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.061mg 0.025mg 0%
Valine 0.069mg 0.021mg 0%
Histidine 0.04mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

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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.