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  6. Quinoa vs. Onion

Quinoa vs. Onion — In-Depth Nutrition Comparison

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How are Quinoa and Onion different?

  • Quinoa is higher in Manganese, Phosphorus, Copper, Iron, Magnesium, Zinc, Vitamin B2, Folate, and Vitamin B1, however, Onion is richer in Vitamin C.
  • Daily need coverage for Manganese from Quinoa is 22% higher.
  • Quinoa contains 7 times more Iron than Onion. While Quinoa contains 1.49mg of Iron, Onion contains only 0.21mg.

Quinoa, cooked and Onions, raw are the varieties used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
:
2
Onion
Onion
Contains more Iron +609.5%
Contains more Magnesium +540%
Contains more Phosphorus +424.1%
Contains more Potassium +17.8%
Contains more Zinc +541.2%
Contains more Copper +392.3%
Contains more Manganese +389.1%
Contains more Selenium +460%
Contains more Calcium +35.3%
Contains less Sodium -42.9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +609.5%
Contains more Magnesium +540%
Contains more Phosphorus +424.1%
Contains more Potassium +17.8%
Contains more Zinc +541.2%
Contains more Copper +392.3%
Contains more Manganese +389.1%
Contains more Selenium +460%
Contains more Calcium +35.3%
Contains less Sodium -42.9%

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.
Quinoa
Quinoa
7
:
3
Onion
Onion
Contains more Vitamin A +150%
Contains more Vitamin E +3050%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +255.2%
Contains more Folate +121.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.12
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +150%
Contains more Vitamin E +3050%
Contains more Vitamin B1 +132.6%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +255.2%
Contains more Folate +121.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Onion
Onion
Contains more Protein +300%
Contains more Fats +1820%
Contains more Carbs +128.1%
Contains more Other +120%
Contains more Water +24.4%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +300%
Contains more Fats +1820%
Contains more Carbs +128.1%
Contains more Other +120%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +3961.5%
Contains more Polyunsaturated fat +6241.2%
Contains less Saturated Fat -81.8%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +3961.5%
Contains more Polyunsaturated fat +6241.2%
Contains less Saturated Fat -81.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Onion Opinion
Net carbs 18.5g 7.64g Quinoa
Protein 4.4g 1.1g Quinoa
Fats 1.92g 0.1g Quinoa
Carbs 21.3g 9.34g Quinoa
Calories 120kcal 40kcal Quinoa
Starch 17.63g 0g Quinoa
Fructose 1.29g Onion
Sugar 0.87g 4.24g Quinoa
Fiber 2.8g 1.7g Quinoa
Calcium 17mg 23mg Onion
Iron 1.49mg 0.21mg Quinoa
Magnesium 64mg 10mg Quinoa
Phosphorus 152mg 29mg Quinoa
Potassium 172mg 146mg Quinoa
Sodium 7mg 4mg Onion
Zinc 1.09mg 0.17mg Quinoa
Copper 0.192mg 0.039mg Quinoa
Manganese 0.631mg 0.129mg Quinoa
Selenium 2.8µg 0.5µg Quinoa
Vitamin A 5IU 2IU Quinoa
Vitamin E 0.63mg 0.02mg Quinoa
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.107mg 0.046mg Quinoa
Vitamin B2 0.11mg 0.027mg Quinoa
Vitamin B3 0.412mg 0.116mg Quinoa
Vitamin B5 0.123mg Onion
Vitamin B6 0.123mg 0.12mg Quinoa
Folate 42µg 19µg Quinoa
Vitamin K 0µg 0.4µg Onion
Tryptophan 0.052mg 0.014mg Quinoa
Threonine 0.131mg 0.021mg Quinoa
Isoleucine 0.157mg 0.014mg Quinoa
Leucine 0.261mg 0.025mg Quinoa
Lysine 0.239mg 0.039mg Quinoa
Methionine 0.096mg 0.002mg Quinoa
Phenylalanine 0.185mg 0.025mg Quinoa
Valine 0.185mg 0.021mg Quinoa
Histidine 0.127mg 0.014mg Quinoa
Saturated Fat 0.231g 0.042g Onion
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.013g Quinoa
Polyunsaturated fat 1.078g 0.017g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
8%
Onion
Minerals Daily Need Coverage Score
38%
Quinoa
8%
Onion

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.37g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 38)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.