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Onion vs. Turmeric — In-Depth Nutrition Comparison

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A recap on differences between onions and turmeric

  • Onions have less manganese, iron, copper, fiber, potassium, magnesium, zinc, phosphorus, vitamin E, and calcium.
  • Turmeric covers your daily manganese needs 855% more than onions.
  • The glycemic index of onions is higher.

Food varieties used in this article are Onions, raw and Spices, turmeric, ground.

Infographic

Onion vs Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains less SodiumSodium -85.2%
Contains more MagnesiumMagnesium +1980%
Contains more CalciumCalcium +630.4%
Contains more PotassiumPotassium +1324.7%
Contains more IronIron +26090.5%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +2547.1%
Contains more PhosphorusPhosphorus +931%
Contains more ManganeseManganese +15248.8%
Contains more SeleniumSelenium +1140%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin CVitamin C +957.1%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin EVitamin E +22050%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +455.6%
Contains more Vitamin B3Vitamin B3 +1063.8%
Contains more Vitamin B5Vitamin B5 +340.7%
Contains more Vitamin KVitamin K +3250%
Contains more CholineCholine +706.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Onion Turmeric DV% diff.
Manganese 0.129mg 19.8mg 855%
Iron 0.21mg 55mg 685%
Copper 0.039mg 1.3mg 140%
Fiber 1.7g 22.7g 84%
Potassium 146mg 2080mg 57%
Magnesium 10mg 208mg 47%
Phosphorus 29mg 299mg 39%
Zinc 0.17mg 4.5mg 39%
Vitamin E 0.02mg 4.43mg 29%
Carbs 9.34g 67.14g 19%
Protein 1.1g 9.68g 17%
Calcium 23mg 168mg 15%
Calories 40kcal 312kcal 14%
Vitamin K 0.4µg 13.4µg 11%
Selenium 0.5µg 6.2µg 10%
Vitamin B2 0.027mg 0.15mg 9%
Vitamin B5 0.123mg 0.542mg 8%
Choline 6.1mg 49.2mg 8%
Saturated fat 0.042g 1.838g 8%
Vitamin B3 0.116mg 1.35mg 8%
Vitamin C 7.4mg 0.7mg 7%
Fats 0.1g 3.25g 5%
Polyunsaturated fat 0.017g 0.756g 5%
Vitamin B1 0.046mg 0.058mg 1%
Fructose 1.29g 0.45g 1%
Vitamin B6 0.12mg 0.107mg 1%
Monounsaturated fat 0.013g 0.449g 1%
Sodium 4mg 27mg 1%
Net carbs 7.64g 44.44g N/A
Sugar 4.24g 3.21g N/A
Folate 19µg 20µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.014mg 0.17mg 0%
Threonine 0.021mg 0.33mg 0%
Isoleucine 0.014mg 0.47mg 0%
Leucine 0.025mg 0.81mg 0%
Lysine 0.039mg 0.38mg 0%
Methionine 0.002mg 0.14mg 0%
Phenylalanine 0.025mg 0.53mg 0%
Valine 0.021mg 0.66mg 0%
Histidine 0.014mg 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g 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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more WaterWater +593.5%
Contains more ProteinProtein +780%
Contains more FatsFats +3150%
Contains more CarbsCarbs +618.8%
Contains more OtherOther +1922.9%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +3353.8%
Contains more Poly. FatPolyunsaturated fat +4347.1%

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
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +418.4%
Contains more FructoseFructose +186.7%
Contains more SucroseSucrose +140.4%
~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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.