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  6. Onion vs. Peanut butter

Onion vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between onions and peanut butter

  • The amount of vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, zinc, and vitamin B5 in peanut butter is higher than in onions.
  • Peanut butter covers your daily vitamin B3 needs 81% more than onions.
  • Onions contain less saturated fat.

Specific food types used in this comparison are Onions, raw and Peanut butter, smooth style, without salt.

Infographic

Onion vs Peanut butter 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
1
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +1580%
Contains more CalciumCalcium +113%
Contains more PotassiumPotassium +282.2%
Contains more IronIron +728.6%
Contains more CopperCopper +982.1%
Contains more ZincZinc +1376.5%
Contains more PhosphorusPhosphorus +1055.2%
Contains more ManganeseManganese +1190.7%
Contains more SeleniumSelenium +720%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin EVitamin E +45400%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +611.1%
Contains more Vitamin B3Vitamin B3 +11203.4%
Contains more Vitamin B5Vitamin B5 +824.4%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more FolateFolate +357.9%
Contains more CholineCholine +932.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Peanut butter DV% diff.
Polyunsaturated fat 0.017g 12.535g 83%
Vitamin B3 0.116mg 13.112mg 81%
Fats 0.1g 51.36g 79%
Manganese 0.129mg 1.665mg 67%
Monounsaturated fat 0.013g 25.941g 65%
Vitamin E 0.02mg 9.1mg 61%
Saturated fat 0.042g 10.325g 47%
Phosphorus 29mg 335mg 44%
Copper 0.039mg 0.422mg 43%
Protein 1.1g 22.21g 42%
Magnesium 10mg 168mg 38%
Calories 40kcal 598kcal 28%
Vitamin B6 0.12mg 0.441mg 25%
Zinc 0.17mg 2.51mg 21%
Vitamin B5 0.123mg 1.137mg 20%
Iron 0.21mg 1.74mg 19%
Folate 19µg 87µg 17%
Vitamin B2 0.027mg 0.192mg 13%
Fiber 1.7g 5g 13%
Potassium 146mg 558mg 12%
Choline 6.1mg 63mg 10%
Vitamin B1 0.046mg 0.15mg 9%
Vitamin C 7.4mg 0mg 8%
Selenium 0.5µg 4.1µg 7%
Carbs 9.34g 22.31g 4%
Calcium 23mg 49mg 3%
Fructose 1.29g 0.12g 1%
Sodium 4mg 17mg 1%
Starch 0g 3.56g 1%
Net carbs 7.64g 17.31g N/A
Sugar 4.24g 10.49g N/A
Vitamin K 0.4µg 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.014mg 0.231mg 0%
Threonine 0.021mg 0.525mg 0%
Isoleucine 0.014mg 0.616mg 0%
Leucine 0.025mg 1.546mg 0%
Lysine 0.039mg 0.681mg 0%
Methionine 0.002mg 0.265mg 0%
Phenylalanine 0.025mg 1.202mg 0%
Valine 0.021mg 0.782mg 0%
Histidine 0.014mg 0.557mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7144.7%
Contains more ProteinProtein +1919.1%
Contains more FatsFats +51260%
Contains more CarbsCarbs +138.9%
Contains more OtherOther +725.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +199446.2%
Contains more Poly. FatPolyunsaturated fat +73635.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
2
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1415.4%
Contains more FructoseFructose +975%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +935.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.