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  6. Onion vs. Ladyfinger

Onion vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between onions and ladyfinger

  • Onions have less iron, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin B1, folate, and vitamin B3.
  • Ladyfinger covers your daily cholesterol needs 74% more than onions.
  • Onions have less saturated fat.

Food varieties used in this article are Onions, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Onion vs Ladyfinger 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
3
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more PotassiumPotassium +29.2%
Contains less SodiumSodium -97.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +104.3%
Contains more IronIron +1604.8%
Contains more CopperCopper +143.6%
Contains more ZincZinc +570.6%
Contains more PhosphorusPhosphorus +496.6%
Contains more ManganeseManganese +86%

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
4
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +517.4%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B3Vitamin B3 +1713.8%
Contains more Vitamin B5Vitamin B5 +807.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +305.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.122mg

All nutrients comparison - raw data values

Nutrient Onion Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.21mg 3.58mg 42%
Vitamin B2 0.027mg 0.428mg 31%
Vitamin B12 0µg 0.75µg 31%
Phosphorus 29mg 173mg 21%
Vitamin B5 0.123mg 1.116mg 20%
Vitamin B1 0.046mg 0.284mg 20%
Protein 1.1g 10.6g 19%
Vitamin A 0µg 167µg 19%
Carbs 9.34g 59.7g 17%
Calories 40kcal 363kcal 16%
Folate 19µg 77µg 15%
Saturated fat 0.042g 3.022g 14%
Fats 0.1g 9.1g 14%
Vitamin B3 0.116mg 2.104mg 12%
Polyunsaturated fat 0.017g 1.423g 9%
Zinc 0.17mg 1.14mg 9%
Monounsaturated fat 0.013g 3.745g 9%
Vitamin C 7.4mg 0mg 8%
Copper 0.039mg 0.095mg 6%
Sodium 4mg 147mg 6%
Manganese 0.129mg 0.24mg 5%
Fiber 1.7g 1g 3%
Calcium 23mg 47mg 2%
Fructose 1.29g 2%
Selenium 0.5µg 1%
Potassium 146mg 113mg 1%
Choline 6.1mg 1%
Net carbs 7.64g 58.7g N/A
Magnesium 10mg 12mg 0%
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin B6 0.12mg 0.122mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.014mg 0.133mg 0%
Threonine 0.021mg 0.467mg 0%
Isoleucine 0.014mg 0.516mg 0%
Leucine 0.025mg 0.861mg 0%
Lysine 0.039mg 0.679mg 0%
Methionine 0.002mg 0.268mg 0%
Phenylalanine 0.025mg 0.511mg 0%
Valine 0.021mg 0.579mg 0%
Histidine 0.014mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +357%
Contains more ProteinProtein +863.6%
Contains more FatsFats +9000%
Contains more CarbsCarbs +539.2%
Contains more OtherOther +214.3%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +28707.7%
Contains more Poly. FatPolyunsaturated fat +8270.6%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.