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  6. Oat vs. Onion

Oat vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Oat and Onion

  • The amount of Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Folate in Oat is higher than in Onion.
  • Oat covers your daily Manganese needs 208% more than Onion.
  • Onion has 23 times less Zinc than Oat. Oat has 3.97mg of Zinc, while Onion has 0.17mg.

Specific food types used in this comparison are Oats and Onions, raw.

Infographic

Oat 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.
Oat
Oat
9
:
1
Onion
Onion
Contains more Calcium +134.8%
Contains more Iron +2147.6%
Contains more Magnesium +1670%
Contains more Phosphorus +1703.4%
Contains more Potassium +193.8%
Contains less Sodium -50%
Contains more Zinc +2235.3%
Contains more Copper +1505.1%
Contains more Manganese +3710.9%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +134.8%
Contains more Iron +2147.6%
Contains more Magnesium +1670%
Contains more Phosphorus +1703.4%
Contains more Potassium +193.8%
Contains less Sodium -50%
Contains more Zinc +2235.3%
Contains more Copper +1505.1%
Contains more Manganese +3710.9%

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.
Oat
Oat
5
:
5
Onion
Onion
Contains more Vitamin B1 +1558.7%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B3 +728.4%
Contains more Vitamin B5 +996.7%
Contains more Folate +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.12
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +1558.7%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B3 +728.4%
Contains more Vitamin B5 +996.7%
Contains more Folate +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Onion
Onion
Contains more Protein +1435.5%
Contains more Fats +6800%
Contains more Carbs +609.5%
Contains more Other +391.4%
Contains more Water +984.1%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1435.5%
Contains more Fats +6800%
Contains more Carbs +609.5%
Contains more Other +391.4%
Contains more Water +984.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +16653.8%
Contains more Polyunsaturated fat +14811.8%
Contains less Saturated Fat -96.5%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +16653.8%
Contains more Polyunsaturated fat +14811.8%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Onion Opinion
Net carbs 55.67g 7.64g Oat
Protein 16.89g 1.1g Oat
Fats 6.9g 0.1g Oat
Carbs 66.27g 9.34g Oat
Calories 389kcal 40kcal Oat
Fructose 1.29g Onion
Sugar 4.24g Oat
Fiber 10.6g 1.7g Oat
Calcium 54mg 23mg Oat
Iron 4.72mg 0.21mg Oat
Magnesium 177mg 10mg Oat
Phosphorus 523mg 29mg Oat
Potassium 429mg 146mg Oat
Sodium 2mg 4mg Oat
Zinc 3.97mg 0.17mg Oat
Copper 0.626mg 0.039mg Oat
Manganese 4.916mg 0.129mg Oat
Selenium 0.5µg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.02mg Onion
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.763mg 0.046mg Oat
Vitamin B2 0.139mg 0.027mg Oat
Vitamin B3 0.961mg 0.116mg Oat
Vitamin B5 1.349mg 0.123mg Oat
Vitamin B6 0.119mg 0.12mg Onion
Folate 56µg 19µg Oat
Vitamin K 0.4µg Onion
Tryptophan 0.234mg 0.014mg Oat
Threonine 0.575mg 0.021mg Oat
Isoleucine 0.694mg 0.014mg Oat
Leucine 1.284mg 0.025mg Oat
Lysine 0.701mg 0.039mg Oat
Methionine 0.312mg 0.002mg Oat
Phenylalanine 0.895mg 0.025mg Oat
Valine 0.937mg 0.021mg Oat
Histidine 0.405mg 0.014mg Oat
Saturated Fat 1.217g 0.042g Onion
Monounsaturated Fat 2.178g 0.013g Oat
Polyunsaturated fat 2.535g 0.017g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
8%
Onion
Minerals Daily Need Coverage Score
154%
Oat
8%
Onion

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 1.175g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 44)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Oat
Oat 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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.