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Onion vs Tomato - In-Depth Nutrition Comparison

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Differences between Onion and Tomato

  • Onion contains less Vitamin C, and Vitamin K than Tomato.

The food types used in this comparison are Onions, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Onion vs Tomato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
3
:
4
Tomato
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Equal in Magnesium - 11
Equal in Zinc - 0.17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Equal in Magnesium - 11
Equal in Zinc - 0.17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
5
:
5
Tomato
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%
Contains more Folate +26.7%
Contains more Vitamin C +85.1%
Contains more Vitamin A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin B3 +412.1%
Contains more Vitamin K +1875%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%
Contains more Folate +26.7%
Contains more Vitamin C +85.1%
Contains more Vitamin A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin B3 +412.1%
Contains more Vitamin K +1875%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Tomato
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Tomato Opinion
Calories 40kcal 18kcal Onion
Protein 1.1g 0.88g Onion
Fats 0.1g 0.2g Tomato
Vitamin C 7.4mg 13.7mg Tomato
Net carbs 7.64g 2.69g Onion
Carbs 9.34g 3.89g Onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.21mg 0.27mg Tomato
Calcium 23mg 10mg Onion
Potassium 146mg 237mg Tomato
Magnesium 10mg 11mg Tomato
Sugar 4.24g 2.63g Tomato
Fiber 1.7g 1.2g Onion
Copper 0.039mg 0.059mg Tomato
Zinc 0.17mg 0.17mg
Starch 0g 0g
Phosphorus 29mg 24mg Onion
Sodium 4mg 5mg Onion
Vitamin A 2IU 833IU Tomato
Vitamin E 0.02mg 0.54mg Tomato
Vitamin D 0µg 0µg
Vitamin B1 0.046mg 0.037mg Onion
Vitamin B2 0.027mg 0.019mg Onion
Vitamin B3 0.116mg 0.594mg Tomato
Vitamin B5 0.123mg 0.089mg Onion
Vitamin B6 0.12mg 0.08mg Onion
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 7.9µg Tomato
Folate 19µg 15µg Onion
Trans Fat 0g 0g
Saturated Fat 0.042g 0.028g Tomato
Monounsaturated Fat 0.013g 0.031g Tomato
Polyunsaturated fat 0.017g 0.083g Tomato
Tryptophan 0.014mg 0.006mg Onion
Threonine 0.021mg 0.027mg Tomato
Isoleucine 0.014mg 0.018mg Tomato
Leucine 0.025mg 0.025mg
Lysine 0.039mg 0.027mg Onion
Methionine 0.002mg 0.006mg Tomato
Phenylalanine 0.025mg 0.027mg Tomato
Valine 0.021mg 0.018mg Onion
Histidine 0.014mg 0.014mg
Fructose 1.29g 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
16
Tomato
Mineral Summary Score
8
Onion
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Onion
5%
Tomato
Carbohydrates
9%
Onion
4%
Tomato
Fats
0%
Onion
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 23)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.