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Onion vs. Cod — In-Depth Nutrition Comparison

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What are the differences between onions and cod?

  • Onions are higher in vitamin C, yet cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B3, choline, vitamin B6, and potassium.
  • Cod's daily need coverage for vitamin B5 is 3058% more.
  • Onions have 7 times more vitamin C than cod. While onions have 7.4mg of vitamin C, cod has only 1mg.
  • The glycemic index of cod is lower.

We used Onions, raw and Fish, cod, Atlantic, raw types in this article.

Infographic

Onion vs Cod infographic
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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
4
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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +43.8%
Contains more CopperCopper +39.3%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +760%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +182.9%
Contains more IronIron +81%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +6520%

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
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +640%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65.2%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +1678.4%
Contains more Vitamin B5Vitamin B5 +124290.2%
Contains more Vitamin B6Vitamin B6 +104.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +968.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +16.7%
Contains more ProteinProtein +1519.1%
Contains more FatsFats +570%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Mono. FatMonounsaturated fat +623.1%
Contains more Poly. FatPolyunsaturated fat +1258.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Cod DV% diff.
Vitamin B5 0.123mg 153mg 3058%
Selenium 0.5µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.1g 17.81g 33%
Phosphorus 29mg 203mg 25%
Cholesterol 0mg 43mg 14%
Vitamin B3 0.116mg 2.063mg 12%
Choline 6.1mg 65.2mg 11%
Vitamin B6 0.12mg 0.245mg 10%
Potassium 146mg 413mg 8%
Vitamin C 7.4mg 1mg 7%
Fiber 1.7g 0g 7%
Magnesium 10mg 32mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Manganese 0.129mg 0.015mg 5%
Vitamin E 0.02mg 0.64mg 4%
Vitamin B1 0.046mg 0.076mg 3%
Folate 19µg 7µg 3%
Zinc 0.17mg 0.45mg 3%
Carbs 9.34g 0g 3%
Vitamin B2 0.027mg 0.065mg 3%
Fructose 1.29g 2%
Calories 40kcal 82kcal 2%
Sodium 4mg 54mg 2%
Iron 0.21mg 0.38mg 2%
Vitamin A 0µg 12µg 1%
Fats 0.1g 0.67g 1%
Copper 0.039mg 0.028mg 1%
Calcium 23mg 16mg 1%
Polyunsaturated fat 0.017g 0.231g 1%
Net carbs 7.64g 0g N/A
Sugar 4.24g 0g N/A
Vitamin K 0.4µg 0.1µg 0%
Saturated fat 0.042g 0.131g 0%
Monounsaturated fat 0.013g 0.094g 0%
Tryptophan 0.014mg 0.199mg 0%
Threonine 0.021mg 0.781mg 0%
Isoleucine 0.014mg 0.821mg 0%
Leucine 0.025mg 1.447mg 0%
Lysine 0.039mg 1.635mg 0%
Methionine 0.002mg 0.527mg 0%
Phenylalanine 0.025mg 0.695mg 0%
Valine 0.021mg 0.917mg 0%
Histidine 0.014mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
8%
Onion
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.089g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.1)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.