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  6. Orange vs. Onion

Orange vs. Onion — In-Depth Nutrition Comparison

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Important differences between oranges and onions

  • Oranges have more vitamin C than onions.
  • Oranges' daily need coverage for vitamin C is 51% more.
  • Oranges contain 2 times more sugar than onions. Oranges contain 9.35g of sugar, while onions contain 4.24g.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of onions is 15.

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% 3.7% 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% 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 +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Orange Onion DV% diff.
Vitamin C 53.2mg 7.4mg 51%
Vitamin B6 0.06mg 0.12mg 5%
Manganese 0.025mg 0.129mg 5%
Vitamin B1 0.087mg 0.046mg 3%
Fiber 2.4g 1.7g 3%
Folate 30µg 19µg 3%
Vitamin B5 0.25mg 0.123mg 3%
Phosphorus 14mg 29mg 2%
Fructose 1.29g 2%
Calcium 40mg 23mg 2%
Iron 0.1mg 0.21mg 1%
Vitamin B2 0.04mg 0.027mg 1%
Potassium 181mg 146mg 1%
Copper 0.045mg 0.039mg 1%
Zinc 0.07mg 0.17mg 1%
Carbs 11.75g 9.34g 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.18mg 0.02mg 1%
Vitamin B3 0.282mg 0.116mg 1%
Calories 47kcal 40kcal 0%
Protein 0.94g 1.1g 0%
Fats 0.12g 0.1g 0%
Net carbs 9.35g 7.64g N/A
Magnesium 10mg 10mg 0%
Sugar 9.35g 4.24g N/A
Sodium 0mg 4mg 0%
Selenium 0.5µg 0.5µg 0%
Vitamin K 0µg 0.4µg 0%
Saturated fat 0.015g 0.042g 0%
Choline 8.4mg 6.1mg 0%
Monounsaturated fat 0.023g 0.013g 0%
Polyunsaturated fat 0.025g 0.017g 0%
Tryptophan 0.009mg 0.014mg 0%
Threonine 0.015mg 0.021mg 0%
Isoleucine 0.025mg 0.014mg 0%
Leucine 0.023mg 0.025mg 0%
Lysine 0.047mg 0.039mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.031mg 0.025mg 0%
Valine 0.04mg 0.021mg 0%
Histidine 0.018mg 0.014mg 0%

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%

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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. 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.