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  6. Onion vs. Orange juice

Onion vs. Orange juice — In-Depth Nutrition Comparison

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How are onions and orange juice different?

  • Onions are richer in vitamin B6, fiber, and manganese, while orange juice is higher in vitamin C.
  • Orange juice covers your daily need for vitamin C, 47% more than onions.
  • Onions contain 9 times more manganese than orange juice. Onions contain 0.129mg of manganese, while orange juice contains 0.014mg.
  • Onions are lower in sugar.
  • Orange juice has a higher glycemic index (50) than onions (15).

Onions, raw and Orange juice, raw types were used in this article.

Infographic

Onion vs Orange juice 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
5
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +109.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +70.6%
Contains more ManganeseManganese +821.4%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +37%
Contains more CopperCopper +12.8%
Contains less SodiumSodium -75%
~equal in Magnesium ~11mg
~equal in Iron ~0.2mg

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
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin CVitamin C +575.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Onion Orange juice DV% diff.
Vitamin C 7.4mg 50mg 47%
Fiber 1.7g 0.2g 6%
Vitamin B6 0.12mg 0.04mg 6%
Manganese 0.129mg 0.014mg 5%
Vitamin B1 0.046mg 0.09mg 4%
Folate 19µg 30µg 3%
Vitamin B3 0.116mg 0.4mg 2%
Phosphorus 29mg 17mg 2%
Fructose 1.29g 2%
Potassium 146mg 200mg 2%
Copper 0.039mg 0.044mg 1%
Zinc 0.17mg 0.05mg 1%
Calcium 23mg 11mg 1%
Vitamin A 0µg 10µg 1%
Selenium 0.5µg 0.1µg 1%
Protein 1.1g 0.7g 1%
Vitamin B5 0.123mg 0.19mg 1%
Calories 40kcal 45kcal 0%
Fats 0.1g 0.2g 0%
Carbs 9.34g 10.4g 0%
Net carbs 7.64g 10.2g N/A
Magnesium 10mg 11mg 0%
Iron 0.21mg 0.2mg 0%
Sugar 4.24g 8.4g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.02mg 0.04mg 0%
Vitamin B2 0.027mg 0.03mg 0%
Vitamin K 0.4µg 0.1µg 0%
Saturated fat 0.042g 0.024g 0%
Choline 6.1mg 6.2mg 0%
Monounsaturated fat 0.013g 0.036g 0%
Polyunsaturated fat 0.017g 0.04g 0%
Tryptophan 0.014mg 0.002mg 0%
Threonine 0.021mg 0.008mg 0%
Isoleucine 0.014mg 0.008mg 0%
Leucine 0.025mg 0.013mg 0%
Lysine 0.039mg 0.009mg 0%
Methionine 0.002mg 0.003mg 0%
Phenylalanine 0.025mg 0.009mg 0%
Valine 0.021mg 0.011mg 0%
Histidine 0.014mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +11.3%
Contains more OtherOther +14.3%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +176.9%
Contains more Poly. FatPolyunsaturated fat +135.3%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.