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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
Lactose
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~equal in
Maltose
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~equal in
Galactose
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