Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Onion

Brown rice vs. Onion — In-Depth Nutrition Comparison

Compare

How are brown rice and onions different?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, selenium, copper, magnesium, and vitamin B5; however, onions are richer in vitamin C.
  • Daily need coverage for manganese for brown rice is 37% higher.
  • Brown rice contains 22 times more vitamin B3 than onions. While brown rice contains 2.561mg of vitamin B3, onions contain only 0.116mg.
  • Onions have a lower glycemic index (15) than brown rice (66).

Rice, brown, long-grain, cooked and Onions, raw are the varieties used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Onion
Onion
2
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 MagnesiumMagnesium +290%
Contains more IronIron +166.7%
Contains more CopperCopper +171.8%
Contains more ZincZinc +317.6%
Contains more PhosphorusPhosphorus +255.2%
Contains more ManganeseManganese +655%
Contains more SeleniumSelenium +1060%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +69.8%
~equal in Sodium ~4mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Onion
Onion
3
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 EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +2107.8%
Contains more Vitamin B5Vitamin B5 +208.9%
Contains more CholineCholine +50.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +111.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Onion DV% diff.
Manganese 0.974mg 0.129mg 37%
Vitamin B3 2.561mg 0.116mg 15%
Vitamin B1 0.178mg 0.046mg 11%
Phosphorus 103mg 29mg 11%
Selenium 5.8µg 0.5µg 10%
Starch 24.79g 0g 10%
Vitamin C 0mg 7.4mg 8%
Magnesium 39mg 10mg 7%
Copper 0.106mg 0.039mg 7%
Vitamin B5 0.38mg 0.123mg 5%
Carbs 25.58g 9.34g 5%
Zinc 0.71mg 0.17mg 5%
Calories 123kcal 40kcal 4%
Iron 0.56mg 0.21mg 4%
Folate 9µg 19µg 3%
Protein 2.74g 1.1g 3%
Vitamin B2 0.069mg 0.027mg 3%
Polyunsaturated fat 0.366g 0.017g 2%
Fructose 0g 1.29g 2%
Potassium 86mg 146mg 2%
Calcium 3mg 23mg 2%
Fats 0.97g 0.1g 1%
Monounsaturated fat 0.369g 0.013g 1%
Saturated fat 0.26g 0.042g 1%
Choline 9.2mg 6.1mg 1%
Vitamin E 0.17mg 0.02mg 1%
Net carbs 23.98g 7.64g N/A
Sugar 0.24g 4.24g N/A
Fiber 1.6g 1.7g 0%
Sodium 4mg 4mg 0%
Vitamin B6 0.123mg 0.12mg 0%
Vitamin K 0.2µg 0.4µg 0%
Tryptophan 0.033mg 0.014mg 0%
Threonine 0.095mg 0.021mg 0%
Isoleucine 0.109mg 0.014mg 0%
Leucine 0.214mg 0.025mg 0%
Lysine 0.099mg 0.039mg 0%
Methionine 0.058mg 0.002mg 0%
Phenylalanine 0.133mg 0.025mg 0%
Valine 0.151mg 0.021mg 0%
Histidine 0.066mg 0.014mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +149.1%
Contains more FatsFats +870%
Contains more CarbsCarbs +173.9%
Contains more OtherOther +25.7%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Onion
Onion
1
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 more Mono. FatMonounsaturated fat +2738.5%
Contains more Poly. FatPolyunsaturated fat +2052.9%
Contains less Sat. FatSaturated fat -83.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
3
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 StarchStarch +∞%
Contains more SucroseSucrose +312.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.