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  6. Chicken meat vs. Onion

Chicken meat vs. Onion — In-Depth Nutrition Comparison

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Differences between chicken meat and onions

  • Onions contain less vitamin B3, selenium, phosphorus, vitamin B6, vitamin B5, zinc, iron, and vitamin B12 than chicken meat.
  • Chicken meat's daily need coverage for vitamin B3 is 52% higher.
  • Chicken meat has a lower glycemic index. The glycemic index of chicken meat is 0, while the glycemic index of onions is 15.

The food types used in this comparison are Chicken, broilers or fryers, meat and skin, cooked, roasted and Onions, raw.

Infographic

Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Onion
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 MagnesiumMagnesium +130%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +500%
Contains more CopperCopper +69.2%
Contains more ZincZinc +1041.2%
Contains more PhosphorusPhosphorus +527.6%
Contains more SeleniumSelenium +4680%
Contains more CalciumCalcium +53.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +545%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Onion
Onion
2
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 +1250%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +522.2%
Contains more Vitamin B3Vitamin B3 +7216.4%
Contains more Vitamin B5Vitamin B5 +737.4%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +980.3%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Onion
Onion
3
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 +2381.8%
Contains more FatsFats +13500%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.9%
~equal in Other ~0.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Onion
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 +40976.9%
Contains more Poly. FatPolyunsaturated fat +17370.6%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken meat Onion DV% diff.
Vitamin B3 8.487mg 0.116mg 52%
Protein 27.3g 1.1g 52%
Selenium 23.9µg 0.5µg 43%
Cholesterol 88mg 0mg 29%
Phosphorus 182mg 29mg 22%
Vitamin B6 0.4mg 0.12mg 22%
Fats 13.6g 0.1g 21%
Polyunsaturated fat 2.97g 0.017g 20%
Vitamin B5 1.03mg 0.123mg 18%
Saturated fat 3.79g 0.042g 17%
Zinc 1.94mg 0.17mg 16%
Monounsaturated fat 5.34g 0.013g 13%
Vitamin B12 0.3µg 0µg 13%
Iron 1.26mg 0.21mg 13%
Vitamin B2 0.168mg 0.027mg 11%
Choline 65.9mg 6.1mg 11%
Calories 239kcal 40kcal 10%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Vitamin A 48µg 0µg 5%
Manganese 0.02mg 0.129mg 5%
Folate 5µg 19µg 4%
Sodium 82mg 4mg 3%
Copper 0.066mg 0.039mg 3%
Magnesium 23mg 10mg 3%
Carbs 0g 9.34g 3%
Vitamin E 0.27mg 0.02mg 2%
Fructose 1.29g 2%
Potassium 223mg 146mg 2%
Vitamin K 2.4µg 0.4µg 2%
Vitamin B1 0.063mg 0.046mg 1%
Calcium 15mg 23mg 1%
Net carbs 0g 7.64g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 4.24g N/A
Tryptophan 0.305mg 0.014mg 0%
Threonine 1.128mg 0.021mg 0%
Isoleucine 1.362mg 0.014mg 0%
Leucine 1.986mg 0.025mg 0%
Lysine 2.223mg 0.039mg 0%
Methionine 0.726mg 0.002mg 0%
Phenylalanine 1.061mg 0.025mg 0%
Valine 1.325mg 0.021mg 0%
Histidine 0.802mg 0.014mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat 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
36%
Chicken meat
8%
Onion
Minerals Daily Need Coverage Score
38%
Chicken meat
8%
Onion

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 3.748g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.