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Onion vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between onions and wheat Bread?

  • Wheat Bread is richer than onions in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, copper, and folate.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • The amount of sodium in onions is lower.
  • The glycemic index of onions is lower.

We used Onions, raw and Bread, wheat, toasted types in this article.

Infographic

Onion vs Wheat Bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +617.4%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +1847.6%
Contains more CopperCopper +407.7%
Contains more ZincZinc +764.7%
Contains more PhosphorusPhosphorus +548.3%
Contains more ManganeseManganese +967.4%
Contains more SeleniumSelenium +6580%

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
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% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +854.3%
Contains more Vitamin B2Vitamin B2 +1314.8%
Contains more Vitamin B3Vitamin B3 +5287.9%
Contains more Vitamin B5Vitamin B5 +270.7%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin KVitamin K +1325%
Contains more FolateFolate +352.6%
Contains more CholineCholine +262.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Wheat Bread DV% diff.
Selenium 0.5µg 33.4µg 60%
Manganese 0.129mg 1.377mg 54%
Iron 0.21mg 4.09mg 49%
Vitamin B3 0.116mg 6.25mg 38%
Vitamin B1 0.046mg 0.439mg 33%
Vitamin B2 0.027mg 0.382mg 27%
Sodium 4mg 601mg 26%
Protein 1.1g 12.96g 24%
Phosphorus 29mg 188mg 23%
Copper 0.039mg 0.198mg 18%
Folate 19µg 86µg 17%
Carbs 9.34g 55.77g 15%
Calories 40kcal 313kcal 14%
Calcium 23mg 165mg 14%
Zinc 0.17mg 1.47mg 12%
Fiber 1.7g 4.7g 12%
Magnesium 10mg 59mg 12%
Polyunsaturated fat 0.017g 1.72g 11%
Vitamin C 7.4mg 0.2mg 8%
Vitamin B5 0.123mg 0.456mg 7%
Fats 0.1g 4.27g 6%
Vitamin K 0.4µg 5.7µg 4%
Saturated fat 0.042g 0.989g 4%
Vitamin B6 0.12mg 0.153mg 3%
Choline 6.1mg 22.1mg 3%
Monounsaturated fat 0.013g 1.019g 3%
Fructose 1.29g 2%
Potassium 146mg 223mg 2%
Vitamin E 0.02mg 0.24mg 1%
Net carbs 7.64g 51.07g N/A
Sugar 4.24g 6.42g N/A
Tryptophan 0.014mg 0.092mg 0%
Threonine 0.021mg 0.299mg 0%
Isoleucine 0.014mg 0.258mg 0%
Leucine 0.025mg 0.461mg 0%
Lysine 0.039mg 0.215mg 0%
Methionine 0.002mg 0.105mg 0%
Phenylalanine 0.025mg 0.315mg 0%
Valine 0.021mg 0.31mg 0%
Histidine 0.014mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +267.8%
Contains more ProteinProtein +1078.2%
Contains more FatsFats +4170%
Contains more CarbsCarbs +497.1%
Contains more OtherOther +691.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +7738.5%
Contains more Poly. FatPolyunsaturated fat +10017.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.