Oatmeal vs. Onion — In-Depth Nutrition Comparison
Compare
A recap on differences between oatmeal and onions
- Oatmeal has more iron, manganese, vitamin B3, vitamin B1, vitamin B2, vitamin B6, vitamin A, selenium, and phosphorus; however, onions are higher in vitamin C.
- Oatmeal covers your daily iron needs 72% more than onions.
- Onions contain 217 times less vitamin A than oatmeal. Oatmeal contains 433IU of vitamin A, while onions contain 2IU.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Onions, raw.
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.
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +247.8% |
| Contains more IronIron | +2738.1% |
| Contains more CopperCopper | +69.2% |
| Contains more ZincZinc | +264.7% |
| Contains more PhosphorusPhosphorus | +165.5% |
| Contains more ManganeseManganese | +332.6% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +139.3% |
| Contains less SodiumSodium | -91.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +465.2% |
| Contains more Vitamin B2Vitamin B2 | +696.3% |
| Contains more Vitamin B3Vitamin B3 | +2507.8% |
| Contains more Vitamin B5Vitamin B5 | +157.7% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more FolateFolate | +131.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +29.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.21mg | 72% |
| Manganese | 0.558mg | 0.129mg | 19% |
| Vitamin B3 | 3.025mg | 0.116mg | 18% |
| Vitamin B1 | 0.26mg | 0.046mg | 18% |
| Vitamin B2 | 0.215mg | 0.027mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.12mg | 13% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Selenium | 5µg | 0.5µg | 8% |
| Phosphorus | 77mg | 29mg | 7% |
| Folate | 44µg | 19µg | 6% |
| Calcium | 80mg | 23mg | 6% |
| Magnesium | 26mg | 10mg | 4% |
| Zinc | 0.62mg | 0.17mg | 4% |
| Starch | 10.37g | 0g | 4% |
| Vitamin B5 | 0.317mg | 0.123mg | 4% |
| Potassium | 61mg | 146mg | 3% |
| Polyunsaturated fat | 0.426g | 0.017g | 3% |
| Copper | 0.066mg | 0.039mg | 3% |
| Protein | 2.37g | 1.1g | 3% |
| Fructose | 0g | 1.29g | 2% |
| Fats | 1.36g | 0.1g | 2% |
| Sodium | 49mg | 4mg | 2% |
| Saturated fat | 0.226g | 0.042g | 1% |
| Monounsaturated fat | 0.391g | 0.013g | 1% |
| Calories | 68kcal | 40kcal | 1% |
| Carbs | 11.67g | 9.34g | 1% |
| Net carbs | 9.97g | 7.64g | N/A |
| Sugar | 0.46g | 4.24g | N/A |
| Fiber | 1.7g | 1.7g | 0% |
| Vitamin E | 0.07mg | 0.02mg | 0% |
| Vitamin K | 0.4µg | 0.4µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Choline | 4.7mg | 6.1mg | 0% |
| Tryptophan | 0.04mg | 0.014mg | 0% |
| Threonine | 0.083mg | 0.021mg | 0% |
| Isoleucine | 0.105mg | 0.014mg | 0% |
| Leucine | 0.2mg | 0.025mg | 0% |
| Lysine | 0.135mg | 0.039mg | 0% |
| Methionine | 0.04mg | 0.002mg | 0% |
| Phenylalanine | 0.13mg | 0.025mg | 0% |
| Valine | 0.151mg | 0.021mg | 0% |
| Histidine | 0.057mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +115.5% |
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +24.9% |
| Contains more OtherOther | +62.9% |
~equal in
Water
~89.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2907.7% |
| Contains more Poly. FatPolyunsaturated fat | +2405.9% |
| Contains less Sat. FatSaturated fat | -81.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +241.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
