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  6. Orange vs. Onion

Orange vs. Onion — In-Depth Nutrition Comparison

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Important differences between Orange and Onion

  • Orange has more Vitamin C than Onion.
  • Orange's daily need coverage for Vitamin C is 51% more.
  • Orange contains 2 times more Sugar than Onion. Orange contains 9.35g of Sugar, while Onion contains 4.24g.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Onions, raw.

Infographic

Orange vs Onion 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.
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Onion
Onion
4
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%
Contains more CalciumCalcium +73.9%
Contains more PotassiumPotassium +24%
Contains more CopperCopper +15.4%
Contains less SodiumSodium -100%
Contains more IronIron +110%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +416%
~equal in Magnesium ~10mg
~equal in Selenium ~0.5µg

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.
Orange
Orange
9
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +618.9%
Contains more Vitamin AVitamin A +11150%
Contains more Vitamin E Vitamin E +800%
Contains more Vitamin B1Vitamin B1 +89.1%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +143.1%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more FolateFolate +57.9%
Contains more CholineCholine +37.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +20%
Contains more CarbsCarbs +25.8%
Contains more OtherOther +25.7%
Contains more ProteinProtein +17%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
3
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Onion
Onion
0
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -64.3%
Contains more Mono. FatMonounsaturated Fat +76.9%
Contains more Poly. FatPolyunsaturated fat +47.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange Onion Opinion
Calories 47kcal 40kcal Orange
Protein 0.94g 1.1g Onion
Fats 0.12g 0.1g Orange
Vitamin C 53.2mg 7.4mg Orange
Net carbs 9.35g 7.64g Orange
Carbs 11.75g 9.34g Orange
Magnesium 10mg 10mg
Calcium 40mg 23mg Orange
Potassium 181mg 146mg Orange
Iron 0.1mg 0.21mg Onion
Sugar 9.35g 4.24g Onion
Fiber 2.4g 1.7g Orange
Copper 0.045mg 0.039mg Orange
Zinc 0.07mg 0.17mg Onion
Phosphorus 14mg 29mg Onion
Sodium 0mg 4mg Orange
Vitamin A 225IU 2IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.02mg Orange
Manganese 0.025mg 0.129mg Onion
Selenium 0.5µg 0.5µg
Vitamin B1 0.087mg 0.046mg Orange
Vitamin B2 0.04mg 0.027mg Orange
Vitamin B3 0.282mg 0.116mg Orange
Vitamin B5 0.25mg 0.123mg Orange
Vitamin B6 0.06mg 0.12mg Onion
Vitamin K 0µg 0.4µg Onion
Folate 30µg 19µg Orange
Choline 8.4mg 6.1mg Orange
Saturated Fat 0.015g 0.042g Orange
Monounsaturated Fat 0.023g 0.013g Orange
Polyunsaturated fat 0.025g 0.017g Orange
Tryptophan 0.009mg 0.014mg Onion
Threonine 0.015mg 0.021mg Onion
Isoleucine 0.025mg 0.014mg Orange
Leucine 0.023mg 0.025mg Onion
Lysine 0.047mg 0.039mg Orange
Methionine 0.02mg 0.002mg Orange
Phenylalanine 0.031mg 0.025mg Orange
Valine 0.04mg 0.021mg Orange
Histidine 0.018mg 0.014mg Orange
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Orange
8%
Onion
Minerals Daily Need Coverage Score
7%
Orange
8%
Onion

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.027g)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 5.11g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
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 minerals?
?
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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.