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  6. Onion vs. Kale

Onion vs. Kale — In-Depth Nutrition Comparison

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What are the main differences between Onion and Kale?

  • Onion has less Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Iron, and Vitamin E than Kale.
  • Kale's daily need coverage for Vitamin K is 680% higher.

We used Onions, raw and Kale, cooked, boiled, drained, without salt types in this comparison.

Infographic

Onion vs Kale 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
2
:
8
Kale
Kale
Contains less Sodium -82.6%
Contains more Calcium +213%
Contains more Iron +328.6%
Contains more Magnesium +80%
Contains more Potassium +56.2%
Contains more Zinc +41.2%
Contains more Copper +300%
Contains more Manganese +222.5%
Contains more Selenium +80%
Equal in Phosphorus - 28
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains less Sodium -82.6%
Contains more Calcium +213%
Contains more Iron +328.6%
Contains more Magnesium +80%
Contains more Potassium +56.2%
Contains more Zinc +41.2%
Contains more Copper +300%
Contains more Manganese +222.5%
Contains more Selenium +80%
Equal in Phosphorus - 28

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
:
8
Kale
Kale
Contains more Vitamin B5 +151%
Contains more Folate +46.2%
Contains more Vitamin A +680950%
Contains more Vitamin E +4150%
Contains more Vitamin C +454.1%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +331%
Contains more Vitamin B6 +15%
Contains more Vitamin K +204150%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B5 +151%
Contains more Folate +46.2%
Contains more Vitamin A +680950%
Contains more Vitamin E +4150%
Contains more Vitamin C +454.1%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +331%
Contains more Vitamin B6 +15%
Contains more Vitamin K +204150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Kale
Kale
Contains more Carbs +65.9%
Contains more Protein +72.7%
Contains more Fats +300%
Contains more Other +148.6%
Equal in Water - 91.2
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +65.9%
Contains more Protein +72.7%
Contains more Fats +300%
Contains more Other +148.6%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Kale
Kale
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +1035.3%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +130.8%
Contains more Polyunsaturated fat +1035.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Kale Opinion
Net carbs 7.64g 3.63g Onion
Protein 1.1g 1.9g Kale
Fats 0.1g 0.4g Kale
Carbs 9.34g 5.63g Onion
Calories 40kcal 28kcal Onion
Fructose 1.29g Onion
Sugar 4.24g 1.25g Kale
Fiber 1.7g 2g Kale
Calcium 23mg 72mg Kale
Iron 0.21mg 0.9mg Kale
Magnesium 10mg 18mg Kale
Phosphorus 29mg 28mg Onion
Potassium 146mg 228mg Kale
Sodium 4mg 23mg Onion
Zinc 0.17mg 0.24mg Kale
Copper 0.039mg 0.156mg Kale
Manganese 0.129mg 0.416mg Kale
Selenium 0.5µg 0.9µg Kale
Vitamin A 2IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.02mg 0.85mg Kale
Vitamin C 7.4mg 41mg Kale
Vitamin B1 0.046mg 0.053mg Kale
Vitamin B2 0.027mg 0.07mg Kale
Vitamin B3 0.116mg 0.5mg Kale
Vitamin B5 0.123mg 0.049mg Onion
Vitamin B6 0.12mg 0.138mg Kale
Folate 19µg 13µg Onion
Vitamin K 0.4µg 817µg Kale
Tryptophan 0.014mg 0.023mg Kale
Threonine 0.021mg 0.085mg Kale
Isoleucine 0.014mg 0.114mg Kale
Leucine 0.025mg 0.133mg Kale
Lysine 0.039mg 0.114mg Kale
Methionine 0.002mg 0.018mg Kale
Phenylalanine 0.025mg 0.097mg Kale
Valine 0.021mg 0.104mg Kale
Histidine 0.014mg 0.04mg Kale
Saturated Fat 0.042g 0.052g Onion
Monounsaturated Fat 0.013g 0.03g Kale
Polyunsaturated fat 0.017g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
258%
Kale
Minerals Daily Need Coverage Score
8%
Onion
22%
Kale

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.99g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.