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Garlic vs Onion - In-Depth Nutrition Comparison

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What are the differences between Garlic and Onion?

  • Garlic is richer than Onion in Vitamin B6, Manganese, Copper, Vitamin C, Selenium, Iron, Phosphorus, Calcium, Vitamin B1, and Vitamin B5.
  • Garlic's daily need coverage for Vitamin B6 is 86% more.
  • Garlic has 28 times more Selenium than Onion. While Garlic has 14.2µg of Selenium, Onion has only 0.5µg.

We used Garlic, raw and Onions, raw types in this article.

Infographic

Garlic 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
Garlic
7
:
1
Onion
Contains more Calcium +687%
Contains more Iron +709.5%
Contains more Magnesium +150%
Contains more Phosphorus +427.6%
Contains more Potassium +174.7%
Contains more Zinc +582.4%
Contains more Copper +666.7%
Contains less Sodium -76.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +687%
Contains more Iron +709.5%
Contains more Magnesium +150%
Contains more Phosphorus +427.6%
Contains more Potassium +174.7%
Contains more Zinc +582.4%
Contains more Copper +666.7%
Contains less Sodium -76.5%

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
Garlic
9
:
1
Onion
Contains more Vitamin A +350%
Contains more Vitamin E +300%
Contains more Vitamin C +321.6%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +384.6%
Contains more Vitamin B6 +929.2%
Contains more Vitamin K +325%
Contains more Folate +533.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +350%
Contains more Vitamin E +300%
Contains more Vitamin C +321.6%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +384.6%
Contains more Vitamin B6 +929.2%
Contains more Vitamin K +325%
Contains more Folate +533.3%

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

All nutrients comparison - raw data values

Nutrient Garlic Onion Opinion
Net carbs 30.96g 7.64g Garlic
Protein 6.36g 1.1g Garlic
Fats 0.5g 0.1g Garlic
Carbs 33.06g 9.34g Garlic
Calories 149kcal 40kcal Garlic
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 1g 4.24g Garlic
Fiber 2.1g 1.7g Garlic
Calcium 181mg 23mg Garlic
Iron 1.7mg 0.21mg Garlic
Magnesium 25mg 10mg Garlic
Phosphorus 153mg 29mg Garlic
Potassium 401mg 146mg Garlic
Sodium 17mg 4mg Onion
Zinc 1.16mg 0.17mg Garlic
Copper 0.299mg 0.039mg Garlic
Vitamin A 9IU 2IU Garlic
Vitamin E 0.08mg 0.02mg Garlic
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 7.4mg Garlic
Vitamin B1 0.2mg 0.046mg Garlic
Vitamin B2 0.11mg 0.027mg Garlic
Vitamin B3 0.7mg 0.116mg Garlic
Vitamin B5 0.596mg 0.123mg Garlic
Vitamin B6 1.235mg 0.12mg Garlic
Folate 3µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.4µg Garlic
Tryptophan 0.066mg 0.014mg Garlic
Threonine 0.157mg 0.021mg Garlic
Isoleucine 0.217mg 0.014mg Garlic
Leucine 0.308mg 0.025mg Garlic
Lysine 0.273mg 0.039mg Garlic
Methionine 0.076mg 0.002mg Garlic
Phenylalanine 0.183mg 0.025mg Garlic
Valine 0.291mg 0.021mg Garlic
Histidine 0.113mg 0.014mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.042g Onion
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.249g 0.017g Garlic

Which food is preferable for your diet?

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

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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
43
Garlic
8
Onion
Mineral Summary Score
46
Garlic
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
38%
Garlic
7%
Onion
Carbohydrates
33%
Garlic
9%
Onion
Fats
2%
Garlic
0%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.24g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.