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  6. Onion vs. Orange

Onion vs. Orange — In-Depth Nutrition Comparison

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Important differences between onions and oranges

  • Oranges have more vitamin C than onions.
  • Oranges' daily need coverage for vitamin C is 51% more.
  • Onions contain less sugar.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of onions is 15.

The food varieties used in the comparison are Onions, raw and Oranges, raw, all commercial varieties.

Infographic

Onion vs Orange 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
4
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%
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +110%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +416%
Contains more CalciumCalcium +73.9%
Contains more PotassiumPotassium +24%
Contains more CopperCopper +15.4%
Contains less SodiumSodium -100%
~equal in Magnesium ~10mg
~equal in Selenium ~0.5µg

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%
Orange
Orange
9
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +618.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +89.1%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +143.1%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more FolateFolate +57.9%
Contains more CholineCholine +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Orange DV% diff.
Vitamin C 7.4mg 53.2mg 51%
Vitamin B6 0.12mg 0.06mg 5%
Manganese 0.129mg 0.025mg 5%
Vitamin B1 0.046mg 0.087mg 3%
Fiber 1.7g 2.4g 3%
Folate 19µg 30µg 3%
Vitamin B5 0.123mg 0.25mg 3%
Phosphorus 29mg 14mg 2%
Fructose 1.29g 2%
Calcium 23mg 40mg 2%
Iron 0.21mg 0.1mg 1%
Vitamin B2 0.027mg 0.04mg 1%
Potassium 146mg 181mg 1%
Copper 0.039mg 0.045mg 1%
Zinc 0.17mg 0.07mg 1%
Carbs 9.34g 11.75g 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.02mg 0.18mg 1%
Vitamin B3 0.116mg 0.282mg 1%
Calories 40kcal 47kcal 0%
Protein 1.1g 0.94g 0%
Fats 0.1g 0.12g 0%
Net carbs 7.64g 9.35g N/A
Magnesium 10mg 10mg 0%
Sugar 4.24g 9.35g N/A
Sodium 4mg 0mg 0%
Selenium 0.5µg 0.5µg 0%
Vitamin K 0.4µg 0µg 0%
Saturated fat 0.042g 0.015g 0%
Choline 6.1mg 8.4mg 0%
Monounsaturated fat 0.013g 0.023g 0%
Polyunsaturated fat 0.017g 0.025g 0%
Tryptophan 0.014mg 0.009mg 0%
Threonine 0.021mg 0.015mg 0%
Isoleucine 0.014mg 0.025mg 0%
Leucine 0.025mg 0.023mg 0%
Lysine 0.039mg 0.047mg 0%
Methionine 0.002mg 0.02mg 0%
Phenylalanine 0.025mg 0.031mg 0%
Valine 0.021mg 0.04mg 0%
Histidine 0.014mg 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +17%
Contains more FatsFats +20%
Contains more CarbsCarbs +25.8%
Contains more OtherOther +25.7%
~equal in Water ~86.75g

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
Orange
Orange
3
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +47.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.