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Onion powder vs. Onion — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on June 22, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Onion powder
vs
Onion

Summary

Onion powder loses several nutrients during dehydration, primarily heat labile such as vitamin C and B complex vitamins. Thus, onions are richer in vitamin C and B complex. In addition, onions are richer in phytochemicals which provide several positive health impacts, specifically antioxidative effects. 

Table of contents

  1. Introduction
    1. Actual differences
    2. Nutritional content comparison
      1. Health impacts
        1. References
           

          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. 

          Actual differences

          Onion powder is dehydrated and dried, and turned into powder. It loses flavor, especially the pungent taste of onions. Onion powder has a milder taste profile and is more concentrated. Fresh onions are pungent and more potent in flavor. 

          It is also essential to consider the shelf life of each. Even if adequately stored, onion has a shorter shelf life than onion powder. 

          Here you can read in-depth about onion nutrition. 

          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
          10% 79% 5% 4%
          Protein: 10.41 g
          Fats: 1.04 g
          Carbs: 79.12 g
          Water: 5.39 g
          Other: 4.04 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 +846.4%
          Contains more FatsFats +940%
          Contains more CarbsCarbs +747.1%
          Contains more OtherOther +1054.3%
          Contains more WaterWater +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.
          Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 78% 0% 5.4% 0% 114% 18% 6% 44% 166% 0% 10% 48% 21%
          Onion
          Onion
          1
          Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
          Contains more Vitamin CVitamin C +216.2%
          Contains more Vitamin EVitamin E +1250%
          Contains more Vitamin B1Vitamin B1 +893.5%
          Contains more Vitamin B2Vitamin B2 +196.3%
          Contains more Vitamin B3Vitamin B3 +176.7%
          Contains more Vitamin B5Vitamin B5 +495.1%
          Contains more Vitamin B6Vitamin B6 +498.3%
          Contains more Vitamin KVitamin K +925%
          Contains more FolateFolate +236.8%
          Contains more CholineCholine +539.3%
          Contains more Vitamin AVitamin A +∞%
          ~equal in Vitamin D ~0µg
          ~equal in Vitamin B12 ~0µg

          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.
          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
          Onion
          Onion
          1
          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 +1030%
          Contains more CalciumCalcium +1569.6%
          Contains more PotassiumPotassium +574.7%
          Contains more IronIron +1757.1%
          Contains more CopperCopper +1412.8%
          Contains more ZincZinc +2282.4%
          Contains more PhosphorusPhosphorus +1010.3%
          Contains more ManganeseManganese +907.8%
          Contains more SeleniumSelenium +2760%
          Contains less SodiumSodium -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/ 
          Article author photo Jack Yacoubian
          Education: Haigazian Medical University
          Last updated: June 22, 2023
          Medically reviewed by Ani Harutyunyan

          Infographic

          Onion powder vs Onion infographic
          Infographic link

          Fat Type Comparison

          Fat type breakdown side-by-side comparison
          30% 28% 42%
          Saturated Fat: Sat. Fat 0.219 g
          Monounsaturated Fat: Mono. Fat 0.202 g
          Polyunsaturated fat: Poly. Fat 0.31 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 +1453.8%
          Contains more Poly. FatPolyunsaturated fat +1723.5%
          Contains less Sat. FatSaturated Fat -80.8%

          Carbohydrate type comparison

          Carbohydrate type breakdown side-by-side comparison
          58% 11% 25% 5%
          Starch: 0 g
          Sucrose: 3.87 g
          Glucose: 0.73 g
          Fructose: 1.67 g
          Lactose: 0 g
          Maltose: 0 g
          Galactose: 0.36 g
          Onion
          Onion
          1
          23% 46% 30%
          Starch: 0 g
          Sucrose: 0.99 g
          Glucose: 1.97 g
          Fructose: 1.29 g
          Lactose: 0 g
          Maltose: 0 g
          Galactose: 0 g
          Contains more SucroseSucrose +290.9%
          Contains more FructoseFructose +29.5%
          Contains more GalactoseGalactose +∞%
          Contains more GlucoseGlucose +169.9%
          ~equal in Starch ~0g
          ~equal in Lactose ~0g
          ~equal in Maltose ~0g

          Comparison summary table

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

          All nutrients comparison - raw data values

          Nutrient Onion powder Onion Opinion
          Calories 341kcal 40kcal Onion powder
          Protein 10.41g 1.1g Onion powder
          Fats 1.04g 0.1g Onion powder
          Vitamin C 23.4mg 7.4mg Onion powder
          Net carbs 63.92g 7.64g Onion powder
          Carbs 79.12g 9.34g Onion powder
          Magnesium 113mg 10mg Onion powder
          Calcium 384mg 23mg Onion powder
          Potassium 985mg 146mg Onion powder
          Iron 3.9mg 0.21mg Onion powder
          Sugar 6.63g 4.24g Onion
          Fiber 15.2g 1.7g Onion powder
          Copper 0.59mg 0.039mg Onion powder
          Zinc 4.05mg 0.17mg Onion powder
          Phosphorus 322mg 29mg Onion powder
          Sodium 73mg 4mg Onion
          Vitamin A 0IU 2IU Onion
          Vitamin E 0.27mg 0.02mg Onion powder
          Manganese 1.3mg 0.129mg Onion powder
          Selenium 14.3µg 0.5µg Onion powder
          Vitamin B1 0.457mg 0.046mg Onion powder
          Vitamin B2 0.08mg 0.027mg Onion powder
          Vitamin B3 0.321mg 0.116mg Onion powder
          Vitamin B5 0.732mg 0.123mg Onion powder
          Vitamin B6 0.718mg 0.12mg Onion powder
          Vitamin K 4.1µg 0.4µg Onion powder
          Folate 64µg 19µg Onion powder
          Choline 39mg 6.1mg Onion powder
          Saturated Fat 0.219g 0.042g Onion
          Monounsaturated Fat 0.202g 0.013g Onion powder
          Polyunsaturated fat 0.31g 0.017g Onion powder
          Tryptophan 0.06mg 0.014mg Onion powder
          Threonine 0.14mg 0.021mg Onion powder
          Isoleucine 0.14mg 0.014mg Onion powder
          Leucine 0.22mg 0.025mg Onion powder
          Lysine 0.49mg 0.039mg Onion powder
          Methionine 0.09mg 0.002mg Onion powder
          Phenylalanine 0.28mg 0.025mg Onion powder
          Valine 0.17mg 0.021mg Onion powder
          Histidine 0.16mg 0.014mg Onion powder
          Fructose 1.67g 1.29g Onion powder
          Omega-3 - ALA 0.015g Onion powder

          Which food is preferable for your diet?

          ok
          ok
          is better in case of low diet
          Onion powder Onion
          Low Calories diet ok
          Low Fats diet ok
          Low Carbs 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
          39%
          Onion powder
          8%
          Onion
          Minerals Daily Need Coverage Score
          113%
          Onion powder
          8%
          Onion

          Comparison summary

          Which food is lower in glycemic index?
          Onion powder
          Onion powder is lower in glycemic index (difference - 15)
          Which food is cheaper?
          Onion powder
          Onion powder is cheaper (difference - $0.2)
          Which food is richer in minerals?
          Onion powder
          Onion powder is relatively richer in minerals
          Which food is richer in vitamins?
          Onion powder
          Onion powder is relatively richer in vitamins
          Which food is lower in Sugar?
          Onion
          Onion is lower in Sugar (difference - 2.39g)
          Which food contains less Sodium?
          Onion
          Onion contains less Sodium (difference - 69mg)
          Which food is lower in Saturated Fat?
          Onion
          Onion is lower in Saturated Fat (difference - 0.177g)
          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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.