Quinoa vs. Onion — In-Depth Nutrition Comparison
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How are quinoa and onions different?
- Quinoa is higher in manganese, phosphorus, copper, iron, magnesium, zinc, vitamin B2, folate, and vitamin B1; however, onions are richer in vitamin C.
- Daily need coverage for manganese for quinoa is 22% higher.
- Quinoa contains 7 times more iron than onions. While quinoa contains 1.49mg of iron, onions contain only 0.21mg.
- Onions have a lower glycemic index (15) than quinoa (53).
Quinoa, cooked and Onions, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more IronIron | +609.5% |
| Contains more CopperCopper | +392.3% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +424.1% |
| Contains more ManganeseManganese | +389.1% |
| Contains more SeleniumSelenium | +460% |
| Contains more CalciumCalcium | +35.3% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin EVitamin E | +3050% |
| Contains more Vitamin B1Vitamin B1 | +132.6% |
| Contains more Vitamin B2Vitamin B2 | +307.4% |
| Contains more Vitamin B3Vitamin B3 | +255.2% |
| Contains more FolateFolate | +121.1% |
| Contains more CholineCholine | +277% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +300% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +128.1% |
| Contains more OtherOther | +120% |
| Contains more WaterWater | +24.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3961.5% |
| Contains more Poly. FatPolyunsaturated fat | +6241.2% |
| Contains less Sat. FatSaturated fat | -81.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.631mg | 0.129mg | 22% |
| Phosphorus | 152mg | 29mg | 18% |
| Copper | 0.192mg | 0.039mg | 17% |
| Iron | 1.49mg | 0.21mg | 16% |
| Magnesium | 64mg | 10mg | 13% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Zinc | 1.09mg | 0.17mg | 8% |
| Polyunsaturated fat | 1.078g | 0.017g | 7% |
| Protein | 4.4g | 1.1g | 7% |
| Starch | 17.63g | 0g | 7% |
| Vitamin B2 | 0.11mg | 0.027mg | 6% |
| Folate | 42µg | 19µg | 6% |
| Vitamin B1 | 0.107mg | 0.046mg | 5% |
| Selenium | 2.8µg | 0.5µg | 4% |
| Vitamin E | 0.63mg | 0.02mg | 4% |
| Calories | 120kcal | 40kcal | 4% |
| Fiber | 2.8g | 1.7g | 4% |
| Carbs | 21.3g | 9.34g | 4% |
| Fats | 1.92g | 0.1g | 3% |
| Choline | 23mg | 6.1mg | 3% |
| Vitamin B3 | 0.412mg | 0.116mg | 2% |
| Vitamin B5 | 0.123mg | 2% | |
| Fructose | 1.29g | 2% | |
| Monounsaturated fat | 0.528g | 0.013g | 1% |
| Potassium | 172mg | 146mg | 1% |
| Calcium | 17mg | 23mg | 1% |
| Saturated fat | 0.231g | 0.042g | 1% |
| Net carbs | 18.5g | 7.64g | N/A |
| Sugar | 0.87g | 4.24g | N/A |
| Sodium | 7mg | 4mg | 0% |
| Vitamin B6 | 0.123mg | 0.12mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Tryptophan | 0.052mg | 0.014mg | 0% |
| Threonine | 0.131mg | 0.021mg | 0% |
| Isoleucine | 0.157mg | 0.014mg | 0% |
| Leucine | 0.261mg | 0.025mg | 0% |
| Lysine | 0.239mg | 0.039mg | 0% |
| Methionine | 0.096mg | 0.002mg | 0% |
| Phenylalanine | 0.185mg | 0.025mg | 0% |
| Valine | 0.185mg | 0.021mg | 0% |
| Histidine | 0.127mg | 0.014mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
38%
8%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 3.37g)
Which food is cheaper?
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Sodium?
Onion contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Onion is lower in Saturated fat (difference - 0.189g)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)