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Onion vs Carrot - In-Depth Nutrition Comparison

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What are the main differences between Onion and Carrot?

  • Onion has less Vitamin A RAE, Vitamin K, Vitamin B3, and Potassium than Carrot.
  • Carrot's daily need coverage for Vitamin A RAE is 93% higher.

We used Onions, raw and Carrots, raw types in this comparison.

Infographic

Onion vs Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
7
Carrot
Contains less Sodium -94.2%
Contains more Calcium +43.5%
Contains more Iron +42.9%
Contains more Magnesium +20%
Contains more Phosphorus +20.7%
Contains more Potassium +119.2%
Contains more Zinc +41.2%
Contains more Copper +15.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains less Sodium -94.2%
Contains more Calcium +43.5%
Contains more Iron +42.9%
Contains more Magnesium +20%
Contains more Phosphorus +20.7%
Contains more Potassium +119.2%
Contains more Zinc +41.2%
Contains more Copper +15.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
8
Carrot
Contains more Vitamin C +25.4%
Contains more Vitamin A +835200%
Contains more Vitamin E +3200%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +747.4%
Contains more Vitamin B5 +122%
Contains more Vitamin B6 +15%
Contains more Vitamin K +3200%
Equal in Folate - 19
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +25.4%
Contains more Vitamin A +835200%
Contains more Vitamin E +3200%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +747.4%
Contains more Vitamin B5 +122%
Contains more Vitamin B6 +15%
Contains more Vitamin K +3200%
Equal in Folate - 19

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Carrot Opinion
Net carbs 7.64g 6.78g Onion
Protein 1.1g 0.93g Onion
Fats 0.1g 0.24g Carrot
Carbs 9.34g 9.58g Carrot
Calories 40kcal 41kcal Carrot
Starch 0g 1.43g Carrot
Fructose 1.29g 0.55g Onion
Sugar 4.24g 4.74g Onion
Fiber 1.7g 2.8g Carrot
Calcium 23mg 33mg Carrot
Iron 0.21mg 0.3mg Carrot
Magnesium 10mg 12mg Carrot
Phosphorus 29mg 35mg Carrot
Potassium 146mg 320mg Carrot
Sodium 4mg 69mg Onion
Zinc 0.17mg 0.24mg Carrot
Copper 0.039mg 0.045mg Carrot
Vitamin A 2IU 16706IU Carrot
Vitamin E 0.02mg 0.66mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 5.9mg Onion
Vitamin B1 0.046mg 0.066mg Carrot
Vitamin B2 0.027mg 0.058mg Carrot
Vitamin B3 0.116mg 0.983mg Carrot
Vitamin B5 0.123mg 0.273mg Carrot
Vitamin B6 0.12mg 0.138mg Carrot
Folate 19µg 19µg
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 13.2µg Carrot
Tryptophan 0.014mg 0.012mg Onion
Threonine 0.021mg 0.191mg Carrot
Isoleucine 0.014mg 0.077mg Carrot
Leucine 0.025mg 0.102mg Carrot
Lysine 0.039mg 0.101mg Carrot
Methionine 0.002mg 0.02mg Carrot
Phenylalanine 0.025mg 0.061mg Carrot
Valine 0.021mg 0.069mg Carrot
Histidine 0.014mg 0.04mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.037g Carrot
Monounsaturated Fat 0.013g 0.014g Carrot
Polyunsaturated fat 0.017g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
98
Carrot
Mineral Summary Score
8
Onion
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Onion
6%
Carrot
Carbohydrates
9%
Onion
10%
Carrot
Fats
0%
Onion
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 65mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 24)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.