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  6. Onion vs. Wild rice raw

Onion vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between onions and wild rice raw

  • The amount of phosphorus, copper, zinc, manganese, vitamin B3, magnesium, iron, vitamin B6, vitamin B5, and folate in wild rice raw is higher than in onions.
  • Wild rice raw covers your daily phosphorus needs 58% more than onions.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of onions is 15.

Specific food types used in this comparison are Onions, raw and Wild rice, raw.

Infographic

Onion vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +1670%
Contains more PotassiumPotassium +192.5%
Contains more IronIron +833.3%
Contains more CopperCopper +1243.6%
Contains more ZincZinc +3405.9%
Contains more PhosphorusPhosphorus +1393.1%
Contains more ManganeseManganese +930.2%
Contains more SeleniumSelenium +460%
~equal in Calcium ~21mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +870.4%
Contains more Vitamin B3Vitamin B3 +5704.3%
Contains more Vitamin B5Vitamin B5 +773.2%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +400%
Contains more CholineCholine +473.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Wild rice raw DV% diff.
Phosphorus 29mg 433mg 58%
Copper 0.039mg 0.524mg 54%
Zinc 0.17mg 5.96mg 53%
Manganese 0.129mg 1.329mg 52%
Vitamin B3 0.116mg 6.733mg 41%
Magnesium 10mg 177mg 40%
Protein 1.1g 14.73g 27%
Carbs 9.34g 74.9g 22%
Iron 0.21mg 1.96mg 22%
Vitamin B6 0.12mg 0.391mg 21%
Folate 19µg 95µg 19%
Vitamin B5 0.123mg 1.074mg 19%
Vitamin B2 0.027mg 0.262mg 18%
Fiber 1.7g 6.2g 18%
Calories 40kcal 357kcal 16%
Vitamin C 7.4mg 0mg 8%
Potassium 146mg 427mg 8%
Vitamin B1 0.046mg 0.115mg 6%
Vitamin E 0.02mg 0.82mg 5%
Choline 6.1mg 35mg 5%
Polyunsaturated fat 0.017g 0.676g 4%
Selenium 0.5µg 2.8µg 4%
Fats 0.1g 1.08g 2%
Fructose 1.29g 2%
Vitamin K 0.4µg 1.9µg 1%
Saturated fat 0.042g 0.156g 1%
Net carbs 7.64g 68.7g N/A
Calcium 23mg 21mg 0%
Sugar 4.24g 2.5g N/A
Sodium 4mg 7mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.013g 0.159g 0%
Tryptophan 0.014mg 0.179mg 0%
Threonine 0.021mg 0.469mg 0%
Isoleucine 0.014mg 0.618mg 0%
Leucine 0.025mg 1.018mg 0%
Lysine 0.039mg 0.629mg 0%
Methionine 0.002mg 0.438mg 0%
Phenylalanine 0.025mg 0.721mg 0%
Valine 0.021mg 0.858mg 0%
Histidine 0.014mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1048.3%
Contains more ProteinProtein +1239.1%
Contains more FatsFats +980%
Contains more CarbsCarbs +701.9%
Contains more OtherOther +337.1%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +1123.1%
Contains more Poly. FatPolyunsaturated fat +3876.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +47.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.