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  6. Garlic vs. Sweet onion

Garlic vs. Sweet onion — In-Depth Nutrition Comparison

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How are Garlic and Sweet onion different?

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Copper, Selenium, Iron, Phosphorus, Calcium, Vitamin B1, and Vitamin B5 than Sweet onion.
  • Daily need coverage for Vitamin B6 from Garlic is 85% higher.
  • Garlic contains 28 times more Selenium than Sweet onion. While Garlic contains 14.2µg of Selenium, Sweet onion contains only 0.5µg.

Garlic, raw and Onions, sweet, raw are the varieties used in this article.

Infographic

Garlic vs Sweet 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.
Garlic
Garlic
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +805%
Contains more Iron +553.8%
Contains more Magnesium +177.8%
Contains more Phosphorus +466.7%
Contains more Potassium +237%
Contains more Zinc +792.3%
Contains more Copper +433.9%
Contains more Manganese +2100%
Contains more Selenium +2740%
Contains less Sodium -52.9%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +805%
Contains more Iron +553.8%
Contains more Magnesium +177.8%
Contains more Phosphorus +466.7%
Contains more Potassium +237%
Contains more Zinc +792.3%
Contains more Copper +433.9%
Contains more Manganese +2100%
Contains more Selenium +2740%
Contains less Sodium -52.9%

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.
Garlic
Garlic
10
:
1
Sweet onion
Sweet onion
Contains more Vitamin A +800%
Contains more Vitamin E +300%
Contains more Vitamin C +550%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +426.3%
Contains more Vitamin B5 +508.2%
Contains more Vitamin B6 +850%
Contains more Vitamin K +466.7%
Contains more Folate +666.7%
Garlic
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%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +800%
Contains more Vitamin E +300%
Contains more Vitamin C +550%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +426.3%
Contains more Vitamin B5 +508.2%
Contains more Vitamin B6 +850%
Contains more Vitamin K +466.7%
Contains more Folate +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Sweet onion
Sweet onion
Contains more Protein +695%
Contains more Fats +525%
Contains more Carbs +337.9%
Contains more Other +354.5%
Contains more Water +55.8%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +695%
Contains more Fats +525%
Contains more Carbs +337.9%
Contains more Other +354.5%
Contains more Water +55.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Sweet 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 Sweet onion Opinion
Net carbs 30.96g 6.65g Garlic
Protein 6.36g 0.8g Garlic
Fats 0.5g 0.08g Garlic
Carbs 33.06g 7.55g Garlic
Calories 149kcal 32kcal Garlic
Fructose 2.02g Sweet onion
Sugar 1g 5.02g Garlic
Fiber 2.1g 0.9g Garlic
Calcium 181mg 20mg Garlic
Iron 1.7mg 0.26mg Garlic
Magnesium 25mg 9mg Garlic
Phosphorus 153mg 27mg Garlic
Potassium 401mg 119mg Garlic
Sodium 17mg 8mg Sweet onion
Zinc 1.16mg 0.13mg Garlic
Copper 0.299mg 0.056mg Garlic
Manganese 1.672mg 0.076mg Garlic
Selenium 14.2µg 0.5µg Garlic
Vitamin A 9IU 1IU Garlic
Vitamin E 0.08mg 0.02mg Garlic
Vitamin C 31.2mg 4.8mg Garlic
Vitamin B1 0.2mg 0.041mg Garlic
Vitamin B2 0.11mg 0.02mg Garlic
Vitamin B3 0.7mg 0.133mg Garlic
Vitamin B5 0.596mg 0.098mg Garlic
Vitamin B6 1.235mg 0.13mg Garlic
Folate 3µg 23µg Sweet onion
Vitamin K 1.7µg 0.3µg Garlic
Tryptophan 0.066mg 0.009mg Garlic
Threonine 0.157mg 0.018mg Garlic
Isoleucine 0.217mg 0.014mg Garlic
Leucine 0.308mg 0.025mg Garlic
Lysine 0.273mg 0.033mg Garlic
Methionine 0.076mg 0.009mg Garlic
Phenylalanine 0.183mg 0.024mg Garlic
Valine 0.291mg 0.02mg Garlic
Histidine 0.113mg 0.011mg Garlic
Saturated Fat 0.089g Sweet onion
Monounsaturated Fat 0.011g Garlic
Polyunsaturated fat 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
7%
Sweet onion
Minerals Daily Need Coverage Score
67%
Garlic
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 30)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.02g)
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

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.