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Ginger vs Onion - In-Depth Nutrition Comparison

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How are Ginger and Onion different?

  • Ginger is higher than Onion in Copper, Potassium, and Magnesium.
  • Ginger covers your daily need of Copper 21% more than Onion.
  • Ginger contains 6 times more Vitamin B3 than Onion. Ginger contains 0.75mg of Vitamin B3, while Onion contains 0.116mg.
  • Ginger is lower in Sugar.

Ginger root, raw and Onions, raw types were used in this article.

Infographic

Ginger 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
Ginger
6
:
2
Onion
Contains more Iron +185.7%
Contains more Magnesium +330%
Contains more Phosphorus +17.2%
Contains more Potassium +184.2%
Contains more Zinc +100%
Contains more Copper +479.5%
Contains more Calcium +43.8%
Contains less Sodium -69.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +185.7%
Contains more Magnesium +330%
Contains more Phosphorus +17.2%
Contains more Potassium +184.2%
Contains more Zinc +100%
Contains more Copper +479.5%
Contains more Calcium +43.8%
Contains less Sodium -69.2%

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
Ginger
5
:
5
Onion
Contains more Vitamin E +1200%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +546.6%
Contains more Vitamin B5 +65%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +48%
Contains more Vitamin B1 +84%
Contains more Folate +72.7%
Contains more Vitamin K +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 E +1200%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +546.6%
Contains more Vitamin B5 +65%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +48%
Contains more Vitamin B1 +84%
Contains more Folate +72.7%
Contains more Vitamin K +300%

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.
Ginger Onion
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginger Onion Opinion
Net carbs 15.77g 7.64g Ginger
Protein 1.82g 1.1g Ginger
Fats 0.75g 0.1g Ginger
Carbs 17.77g 9.34g Ginger
Calories 80kcal 40kcal Ginger
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 1.7g 4.24g Ginger
Fiber 2g 1.7g Ginger
Calcium 16mg 23mg Onion
Iron 0.6mg 0.21mg Ginger
Magnesium 43mg 10mg Ginger
Phosphorus 34mg 29mg Ginger
Potassium 415mg 146mg Ginger
Sodium 13mg 4mg Onion
Zinc 0.34mg 0.17mg Ginger
Copper 0.226mg 0.039mg Ginger
Vitamin A 0IU 2IU Onion
Vitamin E 0.26mg 0.02mg Ginger
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5mg 7.4mg Onion
Vitamin B1 0.025mg 0.046mg Onion
Vitamin B2 0.034mg 0.027mg Ginger
Vitamin B3 0.75mg 0.116mg Ginger
Vitamin B5 0.203mg 0.123mg Ginger
Vitamin B6 0.16mg 0.12mg Ginger
Folate 11µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.4µg Onion
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.036mg 0.021mg Ginger
Isoleucine 0.051mg 0.014mg Ginger
Leucine 0.074mg 0.025mg Ginger
Lysine 0.057mg 0.039mg Ginger
Methionine 0.013mg 0.002mg Ginger
Phenylalanine 0.045mg 0.025mg Ginger
Valine 0.073mg 0.021mg Ginger
Histidine 0.03mg 0.014mg Ginger
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.203g 0.042g Onion
Monounsaturated Fat 0.154g 0.013g Ginger
Polyunsaturated fat 0.154g 0.017g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9
Ginger
8
Onion
Mineral Summary Score
24
Ginger
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
11%
Ginger
7%
Onion
Carbohydrates
18%
Ginger
9%
Onion
Fats
3%
Ginger
0%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.161g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 2.54g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.