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  6. Onion vs. Mustard oil

Onion vs. Mustard oil — In-Depth Nutrition Comparison

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A recap on differences between Onion and Mustard oil

  • Mustard oil has less Vitamin B6, Vitamin C, Fiber, and Manganese.
  • Mustard oil covers your daily Saturated Fat needs 58% more than Onion.
  • Onion has less Saturated Fat.

Food varieties used in this article are Onions, raw and Oil, mustard.

Infographic

Onion vs Mustard oil 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
9
:
1
Mustard oil
Mustard oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Mustard oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
11
:
0
Mustard oil
Mustard oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Mustard oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
4
:
1
Mustard oil
Mustard oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +99900%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Mustard oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +99900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Mustard oil
Mustard oil
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +455184.6%
Contains more Polyunsaturated fat +124782.4%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Mustard oil
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +455184.6%
Contains more Polyunsaturated fat +124782.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Mustard oil Opinion
Net carbs 7.64g 0g Onion
Protein 1.1g 0g Onion
Fats 0.1g 100g Mustard oil
Carbs 9.34g 0g Onion
Calories 40kcal 884kcal Mustard oil
Fructose 1.29g Onion
Sugar 4.24g Mustard oil
Fiber 1.7g 0g Onion
Calcium 23mg 0mg Onion
Iron 0.21mg 0mg Onion
Magnesium 10mg 0mg Onion
Phosphorus 29mg 0mg Onion
Potassium 146mg 0mg Onion
Sodium 4mg 0mg Mustard oil
Zinc 0.17mg 0mg Onion
Copper 0.039mg 0mg Onion
Manganese 0.129mg 0mg Onion
Selenium 0.5µg 0µg Onion
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg Onion
Vitamin C 7.4mg 0mg Onion
Vitamin B1 0.046mg 0mg Onion
Vitamin B2 0.027mg 0mg Onion
Vitamin B3 0.116mg 0mg Onion
Vitamin B5 0.123mg 0mg Onion
Vitamin B6 0.12mg 0mg Onion
Folate 19µg 0µg Onion
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 11.582g Onion
Monounsaturated Fat 0.013g 59.187g Mustard oil
Polyunsaturated fat 0.017g 21.23g Mustard oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Mustard oil
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
0%
Mustard oil
Minerals Daily Need Coverage Score
8%
Onion
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 11.54g)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.2)

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.