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Onion vs. Honey — In-Depth Nutrition Comparison

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How are onions and honey different?

  • Onions are higher than honey in vitamin C, vitamin B6, and fiber.
  • Onions contain 10 times more folate than honey. Onions contain 19µg of folate, while honey contains 2µg.
  • Onions are lower in sugar.
  • Honey has a higher glycemic index (61) than onions (15).

Onions, raw and Honey types were used in this article.

Infographic

Onion vs Honey 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
5
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%
Honey
Honey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +180.8%
Contains more PhosphorusPhosphorus +625%
Contains more ManganeseManganese +61.3%
Contains more IronIron +100%
Contains more ZincZinc +29.4%
Contains more SeleniumSelenium +60%
~equal in Copper ~0.036mg
~equal in Sodium ~4mg

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%
Honey
Honey
1
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin CVitamin C +1380%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +177.3%
Contains more Vitamin B2Vitamin B2 +40.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.121mg
~equal in Vitamin B12 ~0µg

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
Honey
Honey
1
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +266.7%
Contains more FatsFats +∞%
Contains more WaterWater +421.1%
Contains more OtherOther +75%
Contains more CarbsCarbs +782.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
1
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Honey
Honey
4
44% 50% 2% 4%
Starch: 0 g
Sucrose: 0.89 g
Glucose: 35.75 g
Fructose: 40.94 g
Lactose: 0 g
Maltose: 1.44 g
Galactose: 3.1 g
Contains more SucroseSucrose +11.2%
Contains more GlucoseGlucose +1714.7%
Contains more FructoseFructose +3073.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Honey DV% diff.
Fructose 1.29g 40.94g 50%
Carbs 9.34g 82.4g 24%
Calories 40kcal 304kcal 13%
Vitamin C 7.4mg 0.5mg 8%
Vitamin B6 0.12mg 0.024mg 7%
Fiber 1.7g 0.2g 6%
Folate 19µg 2µg 4%
Phosphorus 29mg 4mg 4%
Vitamin B1 0.046mg 0mg 4%
Potassium 146mg 52mg 3%
Iron 0.21mg 0.42mg 3%
Manganese 0.129mg 0.08mg 2%
Magnesium 10mg 2mg 2%
Calcium 23mg 6mg 2%
Protein 1.1g 0.3g 2%
Choline 6.1mg 2.2mg 1%
Vitamin B5 0.123mg 0.068mg 1%
Vitamin B2 0.027mg 0.038mg 1%
Selenium 0.5µg 0.8µg 1%
Fats 0.1g 0g 0%
Net carbs 7.64g 82.2g N/A
Sugar 4.24g 82.12g N/A
Copper 0.039mg 0.036mg 0%
Zinc 0.17mg 0.22mg 0%
Sodium 4mg 4mg 0%
Vitamin E 0.02mg 0mg 0%
Vitamin B3 0.116mg 0.121mg 0%
Vitamin K 0.4µg 0µg 0%
Saturated fat 0.042g 0g 0%
Monounsaturated fat 0.013g 0g 0%
Polyunsaturated fat 0.017g 0g 0%
Tryptophan 0.014mg 0.004mg 0%
Threonine 0.021mg 0.004mg 0%
Isoleucine 0.014mg 0.008mg 0%
Leucine 0.025mg 0.01mg 0%
Lysine 0.039mg 0.008mg 0%
Methionine 0.002mg 0.001mg 0%
Phenylalanine 0.025mg 0.011mg 0%
Valine 0.021mg 0.009mg 0%
Histidine 0.014mg 0.001mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Honey
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
2%
Honey
Minerals Daily Need Coverage Score
8%
Onion
6%
Honey

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 77.88g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 46)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.8)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Saturated fat?
Honey
Honey is lower in Saturated fat (difference - 0.042g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.