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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 for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +805%
Contains more PotassiumPotassium +237%
Contains more IronIron +553.8%
Contains more CopperCopper +433.9%
Contains more ZincZinc +792.3%
Contains more PhosphorusPhosphorus +466.7%
Contains more ManganeseManganese +2100%
Contains more SeleniumSelenium +2740%
Contains less SodiumSodium -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
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin B5Vitamin B5 +508.2%
Contains more Vitamin B6Vitamin B6 +850%
Contains more Vitamin KVitamin K +466.7%
Contains more CholineCholine +321.8%
Contains more FolateFolate +666.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Garlic Sweet onion DV% diff.
Vitamin B6 1.235mg 0.13mg 85%
Manganese 1.672mg 0.076mg 69%
Vitamin C 31.2mg 4.8mg 29%
Copper 0.299mg 0.056mg 27%
Selenium 14.2µg 0.5µg 25%
Iron 1.7mg 0.26mg 18%
Phosphorus 153mg 27mg 18%
Calcium 181mg 20mg 16%
Vitamin B1 0.2mg 0.041mg 13%
Protein 6.36g 0.8g 11%
Vitamin B5 0.596mg 0.098mg 10%
Carbs 33.06g 7.55g 9%
Zinc 1.16mg 0.13mg 9%
Potassium 401mg 119mg 8%
Vitamin B2 0.11mg 0.02mg 7%
Calories 149kcal 32kcal 6%
Fiber 2.1g 0.9g 5%
Folate 3µg 23µg 5%
Magnesium 25mg 9mg 4%
Vitamin B3 0.7mg 0.133mg 4%
Fructose 2.02g 3%
Choline 23.2mg 5.5mg 3%
Polyunsaturated fat 0.249g 2%
Fats 0.5g 0.08g 1%
Vitamin K 1.7µg 0.3µg 1%
Net carbs 30.96g 6.65g N/A
Sugar 1g 5.02g N/A
Sodium 17mg 8mg 0%
Vitamin E 0.08mg 0.02mg 0%
Saturated fat 0.089g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.066mg 0.009mg 0%
Threonine 0.157mg 0.018mg 0%
Isoleucine 0.217mg 0.014mg 0%
Leucine 0.308mg 0.025mg 0%
Lysine 0.273mg 0.033mg 0%
Methionine 0.076mg 0.009mg 0%
Phenylalanine 0.183mg 0.024mg 0%
Valine 0.291mg 0.02mg 0%
Histidine 0.113mg 0.011mg 0%

Macronutrient Comparison

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

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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. 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.