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  6. Onion vs. Garlic powder

Onion vs. Garlic powder — In-Depth Nutrition Comparison

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Important differences between onions and garlic powder

  • Garlic powder has more vitamin B6, iron, phosphorus, copper, selenium, manganese, vitamin B1, potassium, fiber, and zinc than onions.
  • Garlic powder's daily need coverage for vitamin B6 is 118% more.

The food varieties used in the comparison are Onions, raw and Spices, garlic powder.

Infographic

Onion vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +670%
Contains more CalciumCalcium +243.5%
Contains more PotassiumPotassium +717.1%
Contains more IronIron +2590.5%
Contains more CopperCopper +1266.7%
Contains more ZincZinc +1658.8%
Contains more PhosphorusPhosphorus +1327.6%
Contains more ManganeseManganese +658.9%
Contains more SeleniumSelenium +4680%

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
1
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +516.7%
Contains more Vitamin EVitamin E +3250%
Contains more Vitamin B1Vitamin B1 +845.7%
Contains more Vitamin B2Vitamin B2 +422.2%
Contains more Vitamin B3Vitamin B3 +586.2%
Contains more Vitamin B5Vitamin B5 +504.1%
Contains more Vitamin B6Vitamin B6 +1278.3%
Contains more FolateFolate +147.4%
Contains more CholineCholine +1006.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.4µg

All nutrients comparison - raw data values

Nutrient Onion Garlic powder DV% diff.
Vitamin B6 0.12mg 1.654mg 118%
Iron 0.21mg 5.65mg 68%
Phosphorus 29mg 414mg 55%
Copper 0.039mg 0.533mg 55%
Selenium 0.5µg 23.9µg 43%
Manganese 0.129mg 0.979mg 37%
Vitamin B1 0.046mg 0.435mg 32%
Potassium 146mg 1193mg 31%
Protein 1.1g 16.55g 31%
Fiber 1.7g 9g 29%
Zinc 0.17mg 2.99mg 26%
Carbs 9.34g 72.73g 21%
Magnesium 10mg 77mg 16%
Calories 40kcal 331kcal 15%
Vitamin B5 0.123mg 0.743mg 12%
Choline 6.1mg 67.5mg 11%
Vitamin B2 0.027mg 0.141mg 9%
Folate 19µg 47µg 7%
Vitamin C 7.4mg 1.2mg 7%
Calcium 23mg 79mg 6%
Vitamin B3 0.116mg 0.796mg 4%
Vitamin E 0.02mg 0.67mg 4%
Sodium 4mg 60mg 2%
Fructose 1.29g 0.31g 1%
Fats 0.1g 0.73g 1%
Saturated fat 0.042g 0.249g 1%
Polyunsaturated fat 0.017g 0.178g 1%
Net carbs 7.64g 63.73g N/A
Sugar 4.24g 2.43g N/A
Vitamin K 0.4µg 0.4µg 0%
Monounsaturated fat 0.013g 0.115g 0%
Tryptophan 0.014mg 0.121mg 0%
Threonine 0.021mg 0.374mg 0%
Isoleucine 0.014mg 0.414mg 0%
Leucine 0.025mg 0.728mg 0%
Lysine 0.039mg 0.768mg 0%
Methionine 0.002mg 0.111mg 0%
Phenylalanine 0.025mg 0.525mg 0%
Valine 0.021mg 0.667mg 0%
Histidine 0.014mg 0.263mg 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1281.6%
Contains more ProteinProtein +1404.5%
Contains more FatsFats +630%
Contains more CarbsCarbs +678.7%
Contains more OtherOther +911.4%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +784.6%
Contains more Poly. FatPolyunsaturated fat +947.1%

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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +2714.3%
Contains more FructoseFructose +316.1%
Contains more SucroseSucrose +107.1%
~equal in Starch ~0g
~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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.