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Onion vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between onions and fruit salad

  • Onions have more vitamin B6; however, fruit salad is higher in vitamin A.
  • Fruit salad covers your daily vitamin A needs 12% more than onions.
  • Fruit salad contains 6 times less folate than onions. Onions contain 19µg of folate, while fruit salad contains 3µg.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Onions, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Onion vs Fruit salad 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
7
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +109.1%
Contains more PotassiumPotassium +25.9%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +∞%
Contains more IronIron +19%
Contains more CopperCopper +28.2%
Contains more ManganeseManganese +17.1%

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
9
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +124.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +318.2%
Contains more Vitamin B2Vitamin B2 +92.9%
Contains more Vitamin B5Vitamin B5 +132.1%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +206.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Fruit salad DV% diff.
Vitamin B6 0.12mg 0.027mg 7%
Vitamin C 7.4mg 3.3mg 5%
Folate 19µg 3µg 4%
Vitamin B1 0.046mg 0.011mg 3%
Fiber 1.7g 1g 3%
Vitamin A 0µg 30µg 3%
Vitamin B3 0.116mg 0.356mg 2%
Phosphorus 29mg 14mg 2%
Fructose 1.29g 2%
Iron 0.21mg 0.25mg 1%
Manganese 0.129mg 0.151mg 1%
Choline 6.1mg 1%
Vitamin B5 0.123mg 0.053mg 1%
Carbs 9.34g 13.05g 1%
Vitamin B2 0.027mg 0.014mg 1%
Protein 1.1g 0.51g 1%
Selenium 0.5µg 1%
Calories 40kcal 50kcal 1%
Calcium 23mg 11mg 1%
Copper 0.039mg 0.05mg 1%
Potassium 146mg 116mg 1%
Fats 0.1g 0.03g 0%
Net carbs 7.64g 12.05g N/A
Magnesium 10mg 8mg 0%
Sugar 4.24g N/A
Zinc 0.17mg 0.14mg 0%
Sodium 4mg 5mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.042g 0.004g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.017g 0.011g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
4
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +115.7%
Contains more FatsFats +233.3%
Contains more OtherOther +34.6%
Contains more CarbsCarbs +39.7%
~equal in Water ~86.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +54.5%
Contains less Sat. FatSaturated fat -90.5%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.