Onion vs. Oatmeal — In-Depth Nutrition Comparison
Compare
A recap on differences between onions and oatmeal
- Onions have more vitamin C; however, oatmeal is higher in iron, manganese, vitamin B3, vitamin B1, vitamin B2, vitamin B6, vitamin A, selenium, and phosphorus.
- Oatmeal covers your daily iron needs 72% more than onions.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Onions, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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.
| Contains more PotassiumPotassium | +139.3% |
| Contains less SodiumSodium | -91.8% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +247.8% |
| Contains more IronIron | +2738.1% |
| Contains more CopperCopper | +69.2% |
| Contains more ZincZinc | +264.7% |
| Contains more PhosphorusPhosphorus | +165.5% |
| Contains more ManganeseManganese | +332.6% |
| Contains more SeleniumSelenium | +900% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +29.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +465.2% |
| Contains more Vitamin B2Vitamin B2 | +696.3% |
| Contains more Vitamin B3Vitamin B3 | +2507.8% |
| Contains more Vitamin B5Vitamin B5 | +157.7% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more FolateFolate | +131.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.21mg | 5.96mg | 72% |
| Manganese | 0.129mg | 0.558mg | 19% |
| Vitamin B3 | 0.116mg | 3.025mg | 18% |
| Vitamin B1 | 0.046mg | 0.26mg | 18% |
| Vitamin B2 | 0.027mg | 0.215mg | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B6 | 0.12mg | 0.29mg | 13% |
| Vitamin C | 7.4mg | 0mg | 8% |
| Selenium | 0.5µg | 5µg | 8% |
| Phosphorus | 29mg | 77mg | 7% |
| Folate | 19µg | 44µg | 6% |
| Calcium | 23mg | 80mg | 6% |
| Magnesium | 10mg | 26mg | 4% |
| Zinc | 0.17mg | 0.62mg | 4% |
| Starch | 0g | 10.37g | 4% |
| Vitamin B5 | 0.123mg | 0.317mg | 4% |
| Potassium | 146mg | 61mg | 3% |
| Polyunsaturated fat | 0.017g | 0.426g | 3% |
| Copper | 0.039mg | 0.066mg | 3% |
| Protein | 1.1g | 2.37g | 3% |
| Fructose | 1.29g | 0g | 2% |
| Fats | 0.1g | 1.36g | 2% |
| Sodium | 4mg | 49mg | 2% |
| Saturated fat | 0.042g | 0.226g | 1% |
| Monounsaturated fat | 0.013g | 0.391g | 1% |
| Calories | 40kcal | 68kcal | 1% |
| Carbs | 9.34g | 11.67g | 1% |
| Net carbs | 7.64g | 9.97g | N/A |
| Sugar | 4.24g | 0.46g | N/A |
| Fiber | 1.7g | 1.7g | 0% |
| Vitamin E | 0.02mg | 0.07mg | 0% |
| Vitamin K | 0.4µg | 0.4µg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Choline | 6.1mg | 4.7mg | 0% |
| Tryptophan | 0.014mg | 0.04mg | 0% |
| Threonine | 0.021mg | 0.083mg | 0% |
| Isoleucine | 0.014mg | 0.105mg | 0% |
| Leucine | 0.025mg | 0.2mg | 0% |
| Lysine | 0.039mg | 0.135mg | 0% |
| Methionine | 0.002mg | 0.04mg | 0% |
| Phenylalanine | 0.025mg | 0.13mg | 0% |
| Valine | 0.021mg | 0.151mg | 0% |
| Histidine | 0.014mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +115.5% |
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +24.9% |
| Contains more OtherOther | +62.9% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Mono. FatMonounsaturated fat | +2907.7% |
| Contains more Poly. FatPolyunsaturated fat | +2405.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +241.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
