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  6. Ginger vs. Onion

Ginger vs. Onion — In-Depth Nutrition Comparison

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How are ginger and onions different?

  • Ginger is higher than onions in copper, potassium, and magnesium.
  • Ginger covers your daily need for copper, 21% more than onions.
  • Ginger contains 6 times more vitamin B3 than onions. Ginger contains 0.75mg of vitamin B3, while onions contain 0.116mg.
  • Ginger is lower in sugar.

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

Infographic

Ginger 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.
Ginger
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Onion
Onion
2
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 +330%
Contains more PotassiumPotassium +184.2%
Contains more IronIron +185.7%
Contains more CopperCopper +479.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +17.2%
Contains more ManganeseManganese +77.5%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ginger
Ginger
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Onion
Onion
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +546.6%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin CVitamin C +48%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Onion DV% diff.
Copper 0.226mg 0.039mg 21%
Magnesium 43mg 10mg 8%
Potassium 415mg 146mg 8%
Iron 0.6mg 0.21mg 5%
Manganese 0.229mg 0.129mg 4%
Vitamin B3 0.75mg 0.116mg 4%
Choline 28.8mg 6.1mg 4%
Vitamin C 5mg 7.4mg 3%
Carbs 17.77g 9.34g 3%
Vitamin B6 0.16mg 0.12mg 3%
Calories 80kcal 40kcal 2%
Zinc 0.34mg 0.17mg 2%
Vitamin E 0.26mg 0.02mg 2%
Vitamin B1 0.025mg 0.046mg 2%
Vitamin B5 0.203mg 0.123mg 2%
Folate 11µg 19µg 2%
Fructose 1.29g 2%
Protein 1.82g 1.1g 1%
Fats 0.75g 0.1g 1%
Calcium 16mg 23mg 1%
Fiber 2g 1.7g 1%
Phosphorus 34mg 29mg 1%
Vitamin B2 0.034mg 0.027mg 1%
Saturated fat 0.203g 0.042g 1%
Polyunsaturated fat 0.154g 0.017g 1%
Protein per 100 calories 2.3g 2.8g N/A
Calories per 10 g protein 440kcal 364kcal N/A
Weight per 100 calories 125g 250g N/A
Net carbs 15.77g 7.64g N/A
Sugar 1.7g 4.24g N/A
Sodium 13mg 4mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin K 0.1µg 0.4µg 0%
Monounsaturated fat 0.154g 0.013g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.036mg 0.021mg 0%
Isoleucine 0.051mg 0.014mg 0%
Leucine 0.074mg 0.025mg 0%
Lysine 0.057mg 0.039mg 0%
Methionine 0.013mg 0.002mg 0%
Phenylalanine 0.045mg 0.025mg 0%
Valine 0.073mg 0.021mg 0%
Histidine 0.03mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Onion
Onion
1
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 +65.5%
Contains more FatsFats +650%
Contains more CarbsCarbs +90.3%
Contains more OtherOther +120%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +1084.6%
Contains more Poly. FatPolyunsaturated fat +805.9%
Contains less Sat. FatSaturated fat -79.3%

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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. 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.