Onion powder vs. Onion — Health Impact and Nutrition Comparison

Introduction

This article is a comparison between onion and onion powder. Well, onion powder is a dried and ground form of onions. In this article, we will focus on some of their nutritional contents that get destroyed during the drying process and the flavor difference between them. 

Nutritional content comparison

Since we are comparing onions to onion powder in this article, it is the dehydrated version of onion. In addition, we need to remember that onion powder is eaten in minimal amounts, not exceeding half a teaspoon. Thus comparing them is not a practical matter. 

However, you can visualize their macronutrient, vitamin, and mineral distributions in the section below. As the macronutrient chart shows, onions consist of 89% of water, while onion powder contains 79% of carbs and only 5% of water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Onion powder

4

:

1

Onion

Contains more Protein +846.4%

Contains more Fats +940%

Contains more Carbs +747.1%

Contains more Other +1054.3%

Contains more Water +1553.2%

Onion powder

Protein: 10.41 g

Fats: 1.04 g

Carbs: 79.12 g

Water: 5.39 g

Other: 4.04 g

Onion

Protein: 1.1 g

Fats: 0.1 g

Carbs: 9.34 g

Water: 89.11 g

Other: 0.35 g

Contains more Protein +846.4%

Contains more Fats +940%

Contains more Carbs +747.1%

Contains more Other +1054.3%

Contains more Water +1553.2%

It is essential to note this while undergoing the drying process. Vitamins C and B complex are destroyed since they are heat labile. 

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.

Onion powder

9

:

1

Onion

Contains more Vitamin E +1250%

Contains more Vitamin C +216.2%

Contains more Vitamin B1 +893.5%

Contains more Vitamin B2 +196.3%

Contains more Vitamin B3 +176.7%

Contains more Vitamin B5 +495.1%

Contains more Vitamin B6 +498.3%

Contains more Folate +236.8%

Contains more Vitamin K +925%

Contains more Vitamin A +∞%

Onion powder

Onion

Contains more Vitamin E +1250%

Contains more Vitamin C +216.2%

Contains more Vitamin B1 +893.5%

Contains more Vitamin B2 +196.3%

Contains more Vitamin B3 +176.7%

Contains more Vitamin B5 +495.1%

Contains more Vitamin B6 +498.3%

Contains more Folate +236.8%

Contains more Vitamin K +925%

Contains more Vitamin A +∞%

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.

Onion powder

9

:

1

Onion

Contains more Calcium +1569.6%

Contains more Iron +1757.1%

Contains more Magnesium +1030%

Contains more Phosphorus +1010.3%

Contains more Potassium +574.7%

Contains more Zinc +2282.4%

Contains more Copper +1412.8%

Contains more Manganese +907.8%

Contains more Selenium +2760%

Contains less Sodium -94.5%

Onion powder

Onion

Contains more Calcium +1569.6%

Contains more Iron +1757.1%

Contains more Magnesium +1030%

Contains more Phosphorus +1010.3%

Contains more Potassium +574.7%

Contains more Zinc +2282.4%

Contains more Copper +1412.8%

Contains more Manganese +907.8%

Contains more Selenium +2760%

Contains less Sodium -94.5%

The health impacts section discusses some nutrients in onion and onion powder. 

Health impacts

Onion is a rich source of phytochemicals that are not destroyed during dehydration. From these nutrients, we have Quercetin, Anthocyanin, and Alliin. 

These are potent antioxidants that have many benefits on overall health. They have anticarcinogenic, anti-inflammatory, and immune-supporting properties (1).

However, they are primarily in lower amounts. In addition, we consume onion powder in small quantities and cooking, which denatures these phytochemicals even more. 

Onions contain saponins that have antifungal properties. In comparison, the saponin in onion powder is insignificant (2).

Onions are richer in vitamin C and B complex vitamins since they are not destroyed. (Although the diagrams show that onion powder is richer, consider the comparison between onions which are 90% water vs. onion powder). 

Vitamin C has antioxidative properties and immune system-supporting properties. In addition, B complex vitamins are necessary for several physiological and biochemical reactions regarding the immune, nervous, metabolism, and cardiovascular systems (3)(4).

References

1. https://pubmed.ncbi.nlm.nih.gov/25573724/ 
2. https://pubmed.ncbi.nlm.nih.gov/22169018/ 
3. https://pubmed.ncbi.nlm.nih.gov/29763052/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/