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  6. Onion vs. Broccoli

Onion vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between onions and broccoli

  • Broccoli has more vitamin C, vitamin K, vitamin A, folate, vitamin B5, vitamin B2, iron, phosphorus, and vitamin E than onions.
  • Broccoli's daily need coverage for vitamin C is 91% more.
  • Broccoli has a higher glycemic index. The glycemic index of broccoli is 32, while the glycemic index of onions is 15.

The food varieties used in the comparison are Onions, raw and Broccoli, raw.

Infographic

Onion vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains less SodiumSodium -87.9%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +104.3%
Contains more PotassiumPotassium +116.4%
Contains more IronIron +247.6%
Contains more CopperCopper +25.6%
Contains more ZincZinc +141.2%
Contains more PhosphorusPhosphorus +127.6%
Contains more ManganeseManganese +62.8%
Contains more SeleniumSelenium +400%

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
0
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin CVitamin C +1105.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3800%
Contains more Vitamin B1Vitamin B1 +54.3%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +450.9%
Contains more Vitamin B5Vitamin B5 +365.9%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin KVitamin K +25300%
Contains more FolateFolate +231.6%
Contains more CholineCholine +206.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Broccoli DV% diff.
Vitamin C 7.4mg 89.2mg 91%
Vitamin K 0.4µg 101.6µg 84%
Folate 19µg 63µg 11%
Vitamin B5 0.123mg 0.573mg 9%
Iron 0.21mg 0.73mg 7%
Vitamin B2 0.027mg 0.117mg 7%
Phosphorus 29mg 66mg 5%
Vitamin E 0.02mg 0.78mg 5%
Potassium 146mg 316mg 5%
Vitamin B6 0.12mg 0.175mg 4%
Selenium 0.5µg 2.5µg 4%
Manganese 0.129mg 0.21mg 4%
Fiber 1.7g 2.6g 4%
Vitamin A 0µg 31µg 3%
Protein 1.1g 2.82g 3%
Vitamin B3 0.116mg 0.639mg 3%
Magnesium 10mg 21mg 3%
Zinc 0.17mg 0.41mg 2%
Calcium 23mg 47mg 2%
Choline 6.1mg 18.7mg 2%
Vitamin B1 0.046mg 0.071mg 2%
Fructose 1.29g 0.68g 1%
Sodium 4mg 33mg 1%
Carbs 9.34g 6.64g 1%
Copper 0.039mg 0.049mg 1%
Calories 40kcal 34kcal 0%
Fats 0.1g 0.37g 0%
Net carbs 7.64g 4.04g N/A
Sugar 4.24g 1.7g N/A
Saturated fat 0.042g 0.039g 0%
Monounsaturated fat 0.013g 0.011g 0%
Polyunsaturated fat 0.017g 0.038g 0%
Tryptophan 0.014mg 0.033mg 0%
Threonine 0.021mg 0.088mg 0%
Isoleucine 0.014mg 0.079mg 0%
Leucine 0.025mg 0.129mg 0%
Lysine 0.039mg 0.135mg 0%
Methionine 0.002mg 0.038mg 0%
Phenylalanine 0.025mg 0.117mg 0%
Valine 0.021mg 0.125mg 0%
Histidine 0.014mg 0.059mg 0%

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +40.7%
Contains more ProteinProtein +156.4%
Contains more FatsFats +270%
Contains more OtherOther +148.6%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +123.5%
~equal in Saturated fat ~0.039g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more SucroseSucrose +890%
Contains more GlucoseGlucose +302%
Contains more FructoseFructose +89.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.