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  6. Pico de gallo vs. Onion

Pico de gallo vs. Onion — In-Depth Nutrition Comparison

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How are Pico de gallo and Onion different?

  • Daily need coverage for Sodium from Pico de gallo is 20% higher.
  • Onion has less Sodium.

PACE, Pico De Gallo and Onions, raw are the varieties used in this article.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Onion
Onion
10
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 +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.1%

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.
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 13% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Onion
Onion
10
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 AVitamin A +15550%
Contains more Vitamin CVitamin C +94.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more OtherOther +648.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Carbs ~9.34g
~equal in Water ~89.11g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Onion Opinion
Calories 31kcal 40kcal Onion
Protein 0g 1.1g Onion
Fats 0g 0.1g Onion
Vitamin C 3.8mg 7.4mg Onion
Net carbs 9.38g 7.64g Pico de gallo
Carbs 9.38g 9.34g Pico de gallo
Magnesium 10mg Onion
Calcium 0mg 23mg Onion
Potassium 146mg Onion
Iron 0mg 0.21mg Onion
Sugar 6.25g 4.24g Onion
Fiber 1.7g Onion
Copper 0.039mg Onion
Zinc 0.17mg Onion
Phosphorus 29mg Onion
Sodium 469mg 4mg Onion
Vitamin A 313IU 2IU Pico de gallo
Vitamin E 0.02mg Onion
Manganese 0.129mg Onion
Selenium 0.5µg Onion
Vitamin B1 0.046mg Onion
Vitamin B2 0.027mg Onion
Vitamin B3 0.116mg Onion
Vitamin B5 0.123mg Onion
Vitamin B6 0.12mg Onion
Vitamin K 0.4µg Onion
Folate 19µg Onion
Choline 6.1mg Onion
Saturated Fat 0g 0.042g Pico de gallo
Monounsaturated Fat 0.013g Onion
Polyunsaturated fat 0.017g Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
2%
Pico de gallo
8%
Onion
Minerals Daily Need Coverage Score
6%
Pico de gallo
8%
Onion

Comparison summary

Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 15)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.2)
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 465mg)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.