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  6. Onion vs. Coconut oil

Onion vs. Coconut oil — In-Depth Nutrition Comparison

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How are onions and coconut oil different?

  • Onions have more vitamin B6, vitamin C, fiber, and manganese than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Onions have less saturated fat.
  • Coconut oil has a lower glycemic index (0) than onions (15).

Onions, raw and Oil, coconut are the varieties used in this article.

Infographic

Onion vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +320%
Contains more CopperCopper +∞%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
8
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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1933.3%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Coconut oil DV% diff.
Saturated fat 0.042g 82.475g 375%
Fats 0.1g 99.06g 152%
Calories 40kcal 892kcal 43%
Monounsaturated fat 0.013g 6.332g 16%
Polyunsaturated fat 0.017g 1.702g 11%
Vitamin B6 0.12mg 0mg 9%
Vitamin C 7.4mg 0mg 8%
Fiber 1.7g 0g 7%
Manganese 0.129mg 0mg 6%
Folate 19µg 0µg 5%
Potassium 146mg 0mg 4%
Copper 0.039mg 0mg 4%
Phosphorus 29mg 0mg 4%
Vitamin B1 0.046mg 0mg 4%
Carbs 9.34g 0g 3%
Iron 0.21mg 0.05mg 2%
Calcium 23mg 1mg 2%
Magnesium 10mg 0mg 2%
Fructose 1.29g 2%
Vitamin B2 0.027mg 0mg 2%
Protein 1.1g 0g 2%
Vitamin B5 0.123mg 0mg 2%
Choline 6.1mg 0.3mg 1%
Vitamin B3 0.116mg 0mg 1%
Vitamin E 0.02mg 0.11mg 1%
Zinc 0.17mg 0.02mg 1%
Selenium 0.5µg 0µg 1%
Net carbs 7.64g 0g N/A
Sugar 4.24g 0g N/A
Sodium 4mg 0mg 0%
Vitamin K 0.4µg 0.6µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.014mg 0mg 0%
Threonine 0.021mg 0mg 0%
Isoleucine 0.014mg 0mg 0%
Leucine 0.025mg 0mg 0%
Lysine 0.039mg 0mg 0%
Methionine 0.002mg 0mg 0%
Phenylalanine 0.025mg 0mg 0%
Valine 0.021mg 0mg 0%
Histidine 0.014mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +296933.3%
Contains more FatsFats +98960%
Contains more OtherOther +160%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +48607.7%
Contains more Poly. FatPolyunsaturated fat +9911.8%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.