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  6. Kale vs. Onion

Kale vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Kale and Onion?

  • Onion has less Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Iron, and Vitamin E than Kale.
  • Kale's daily need coverage for Vitamin K is 680% higher.

We used Kale, cooked, boiled, drained, without salt and Onions, raw types in this comparison.

Infographic

Kale 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.
Kale
Kale
8
:
2
Onion
Onion
Contains more Calcium +213%
Contains more Iron +328.6%
Contains more Magnesium +80%
Contains more Potassium +56.2%
Contains more Zinc +41.2%
Contains more Copper +300%
Contains more Manganese +222.5%
Contains more Selenium +80%
Contains less Sodium -82.6%
Equal in Phosphorus - 29
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +213%
Contains more Iron +328.6%
Contains more Magnesium +80%
Contains more Potassium +56.2%
Contains more Zinc +41.2%
Contains more Copper +300%
Contains more Manganese +222.5%
Contains more Selenium +80%
Contains less Sodium -82.6%
Equal in Phosphorus - 29

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.
Kale
Kale
8
:
2
Onion
Onion
Contains more Vitamin A +680950%
Contains more Vitamin E +4150%
Contains more Vitamin C +454.1%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +331%
Contains more Vitamin B6 +15%
Contains more Vitamin K +204150%
Contains more Vitamin B5 +151%
Contains more Folate +46.2%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +680950%
Contains more Vitamin E +4150%
Contains more Vitamin C +454.1%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +331%
Contains more Vitamin B6 +15%
Contains more Vitamin K +204150%
Contains more Vitamin B5 +151%
Contains more Folate +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Onion
Onion
Contains more Protein +72.7%
Contains more Fats +300%
Contains more Other +148.6%
Contains more Carbs +65.9%
Equal in Water - 89.11
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +72.7%
Contains more Fats +300%
Contains more Other +148.6%
Contains more Carbs +65.9%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +1035.3%
Contains less Saturated Fat -19.2%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +1035.3%
Contains less Saturated Fat -19.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kale Onion Opinion
Net carbs 3.63g 7.64g Onion
Protein 1.9g 1.1g Kale
Fats 0.4g 0.1g Kale
Carbs 5.63g 9.34g Onion
Calories 28kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 1.25g 4.24g Kale
Fiber 2g 1.7g Kale
Calcium 72mg 23mg Kale
Iron 0.9mg 0.21mg Kale
Magnesium 18mg 10mg Kale
Phosphorus 28mg 29mg Onion
Potassium 228mg 146mg Kale
Sodium 23mg 4mg Onion
Zinc 0.24mg 0.17mg Kale
Copper 0.156mg 0.039mg Kale
Manganese 0.416mg 0.129mg Kale
Selenium 0.9µg 0.5µg Kale
Vitamin A 13621IU 2IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.02mg Kale
Vitamin C 41mg 7.4mg Kale
Vitamin B1 0.053mg 0.046mg Kale
Vitamin B2 0.07mg 0.027mg Kale
Vitamin B3 0.5mg 0.116mg Kale
Vitamin B5 0.049mg 0.123mg Onion
Vitamin B6 0.138mg 0.12mg Kale
Folate 13µg 19µg Onion
Vitamin K 817µg 0.4µg Kale
Tryptophan 0.023mg 0.014mg Kale
Threonine 0.085mg 0.021mg Kale
Isoleucine 0.114mg 0.014mg Kale
Leucine 0.133mg 0.025mg Kale
Lysine 0.114mg 0.039mg Kale
Methionine 0.018mg 0.002mg Kale
Phenylalanine 0.097mg 0.025mg Kale
Valine 0.104mg 0.021mg Kale
Histidine 0.04mg 0.014mg Kale
Saturated Fat 0.052g 0.042g Onion
Monounsaturated Fat 0.03g 0.013g Kale
Polyunsaturated fat 0.193g 0.017g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
8%
Onion
Minerals Daily Need Coverage Score
22%
Kale
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.99g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.