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  6. Onion vs. Lettuce

Onion vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between Onion and Lettuce

  • Onion has less Vitamin K, Vitamin A RAE, Iron, and Manganese.
  • Lettuce covers your daily Vitamin K needs 105% more than Onion.
  • Lettuce contains 5 times less Sugar than Onion. Onion contains 4.24g of Sugar, while Lettuce contains 0.78g.

Food varieties used in this article are Onions, raw and Lettuce, green leaf, raw.

Infographic

Onion vs Lettuce 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
:
7
Lettuce
Lettuce
Contains less Sodium -85.7%
Contains more Copper +34.5%
Contains more Calcium +56.5%
Contains more Iron +309.5%
Contains more Magnesium +30%
Contains more Potassium +32.9%
Contains more Manganese +93.8%
Contains more Selenium +20%
Equal in Phosphorus - 29
Equal in Zinc - 0.18
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains less Sodium -85.7%
Contains more Copper +34.5%
Contains more Calcium +56.5%
Contains more Iron +309.5%
Contains more Magnesium +30%
Contains more Potassium +32.9%
Contains more Manganese +93.8%
Contains more Selenium +20%
Equal in Phosphorus - 29
Equal in Zinc - 0.18

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
1
:
9
Lettuce
Lettuce
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +370150%
Contains more Vitamin E +1000%
Contains more Vitamin C +24.3%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +223.3%
Contains more Folate +100%
Contains more Vitamin K +31475%
Equal in Vitamin B5 - 0.134
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +370150%
Contains more Vitamin E +1000%
Contains more Vitamin C +24.3%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +223.3%
Contains more Folate +100%
Contains more Vitamin K +31475%
Equal in Vitamin B5 - 0.134

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Lettuce
Lettuce
Contains more Carbs +225.4%
Contains more Protein +23.6%
Contains more Fats +50%
Contains more Other +82.9%
Equal in Water - 94.98
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Carbs +225.4%
Contains more Protein +23.6%
Contains more Fats +50%
Contains more Other +82.9%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Lettuce
Lettuce
Contains more Monounsaturated Fat +116.7%
Contains less Saturated Fat -52.4%
Contains more Polyunsaturated fat +382.4%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +116.7%
Contains less Saturated Fat -52.4%
Contains more Polyunsaturated fat +382.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
0
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +447.2%
Contains more Fructose +200%
Onion
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
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +447.2%
Contains more Fructose +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Lettuce Opinion
Net carbs 7.64g 1.57g Onion
Protein 1.1g 1.36g Lettuce
Fats 0.1g 0.15g Lettuce
Carbs 9.34g 2.87g Onion
Calories 40kcal 15kcal Onion
Fructose 1.29g 0.43g Onion
Sugar 4.24g 0.78g Lettuce
Fiber 1.7g 1.3g Onion
Calcium 23mg 36mg Lettuce
Iron 0.21mg 0.86mg Lettuce
Magnesium 10mg 13mg Lettuce
Phosphorus 29mg 29mg
Potassium 146mg 194mg Lettuce
Sodium 4mg 28mg Onion
Zinc 0.17mg 0.18mg Lettuce
Copper 0.039mg 0.029mg Onion
Manganese 0.129mg 0.25mg Lettuce
Selenium 0.5µg 0.6µg Lettuce
Vitamin A 2IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.02mg 0.22mg Lettuce
Vitamin C 7.4mg 9.2mg Lettuce
Vitamin B1 0.046mg 0.07mg Lettuce
Vitamin B2 0.027mg 0.08mg Lettuce
Vitamin B3 0.116mg 0.375mg Lettuce
Vitamin B5 0.123mg 0.134mg Lettuce
Vitamin B6 0.12mg 0.09mg Onion
Folate 19µg 38µg Lettuce
Vitamin K 0.4µg 126.3µg Lettuce
Tryptophan 0.014mg 0.009mg Onion
Threonine 0.021mg 0.059mg Lettuce
Isoleucine 0.014mg 0.084mg Lettuce
Leucine 0.025mg 0.079mg Lettuce
Lysine 0.039mg 0.084mg Lettuce
Methionine 0.002mg 0.016mg Lettuce
Phenylalanine 0.025mg 0.055mg Lettuce
Valine 0.021mg 0.07mg Lettuce
Histidine 0.014mg 0.022mg Lettuce
Saturated Fat 0.042g 0.02g Lettuce
Monounsaturated Fat 0.013g 0.006g Onion
Polyunsaturated fat 0.017g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
8%
Onion
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.46g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.