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  6. Onion vs. Celeriac

Onion vs. Celeriac — In-Depth Nutrition Comparison

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Summary of differences between Onion and Celeriac

  • The amount of Vitamin K, Phosphorus, and Iron in Celeriac is higher than in Onion.
  • Celeriac covers your daily need of Vitamin K 34% more than Onion.
  • Onion contains 3 times more Sugar than Celeriac. While Onion contains 4.24g of Sugar, Celeriac contains only 1.6g.

These are the specific foods used in this comparison Onions, raw and Celeriac, raw.

Infographic

Onion vs Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains less SodiumSodium -96%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +87%
Contains more PotassiumPotassium +105.5%
Contains more IronIron +233.3%
Contains more CopperCopper +79.5%
Contains more ZincZinc +94.1%
Contains more PhosphorusPhosphorus +296.6%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +40%

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
2
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%
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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +137.5%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +503.4%
Contains more Vitamin B5Vitamin B5 +186.2%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +10150%
Contains more CholineCholine +47.5%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +36.4%
Contains more FatsFats +200%
Contains more OtherOther +185.7%
~equal in Carbs ~9.2g
~equal in Water ~88g

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
28% 20% 52%
Saturated Fat: Sat. Fat 0.079 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated Fat -46.8%
Contains more Mono. FatMonounsaturated Fat +346.2%
Contains more Poly. FatPolyunsaturated fat +770.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Celeriac Opinion
Calories 40kcal 42kcal Celeriac
Protein 1.1g 1.5g Celeriac
Fats 0.1g 0.3g Celeriac
Vitamin C 7.4mg 8mg Celeriac
Net carbs 7.64g 7.4g Onion
Carbs 9.34g 9.2g Onion
Magnesium 10mg 20mg Celeriac
Calcium 23mg 43mg Celeriac
Potassium 146mg 300mg Celeriac
Iron 0.21mg 0.7mg Celeriac
Sugar 4.24g 1.6g Celeriac
Fiber 1.7g 1.8g Celeriac
Copper 0.039mg 0.07mg Celeriac
Zinc 0.17mg 0.33mg Celeriac
Phosphorus 29mg 115mg Celeriac
Sodium 4mg 100mg Onion
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 0.36mg Celeriac
Manganese 0.129mg 0.158mg Celeriac
Selenium 0.5µg 0.7µg Celeriac
Vitamin B1 0.046mg 0.05mg Celeriac
Vitamin B2 0.027mg 0.06mg Celeriac
Vitamin B3 0.116mg 0.7mg Celeriac
Vitamin B5 0.123mg 0.352mg Celeriac
Vitamin B6 0.12mg 0.165mg Celeriac
Vitamin K 0.4µg 41µg Celeriac
Folate 19µg 8µg Onion
Choline 6.1mg 9mg Celeriac
Saturated Fat 0.042g 0.079g Onion
Monounsaturated Fat 0.013g 0.058g Celeriac
Polyunsaturated fat 0.017g 0.148g Celeriac
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Celeriac
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
8%
Onion
19%
Celeriac
Minerals Daily Need Coverage Score
8%
Onion
20%
Celeriac

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 20)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 2.64g)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food is richer in vitamins?
Celeriac
Celeriac is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.