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  6. Rye vs. Onion

Rye vs. Onion — In-Depth Nutrition Comparison

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The main differences between Rye and Onion

  • Onion contains less Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B5, Vitamin B3, Selenium, Magnesium, and Zinc than Rye.
  • Daily need coverage for Manganese from Rye is 106% higher.
  • Onion has 37 times less Vitamin B3 than Rye. Rye has 4.27mg of Vitamin B3, while Onion has 0.116mg.

Food types used in this article are Rye grain and Onions, raw.

Infographic

Rye 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.
Rye
Rye
10
:
0
Onion
Onion
Contains more Iron +1152.4%
Contains more Magnesium +1000%
Contains more Phosphorus +1044.8%
Contains more Potassium +249.3%
Contains less Sodium -50%
Contains more Zinc +1458.8%
Contains more Copper +841%
Contains more Manganese +1897.7%
Contains more Selenium +2680%
Equal in Calcium - 23
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +1152.4%
Contains more Magnesium +1000%
Contains more Phosphorus +1044.8%
Contains more Potassium +249.3%
Contains less Sodium -50%
Contains more Zinc +1458.8%
Contains more Copper +841%
Contains more Manganese +1897.7%
Contains more Selenium +2680%
Equal in Calcium - 23

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.
Rye
Rye
9
:
1
Onion
Onion
Contains more Vitamin A +450%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +587%
Contains more Vitamin B2 +829.6%
Contains more Vitamin B3 +3581%
Contains more Vitamin B5 +1083.7%
Contains more Vitamin B6 +145%
Contains more Folate +100%
Contains more Vitamin K +1375%
Contains more Vitamin C +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 +450%
Contains more Vitamin E +4150%
Contains more Vitamin B1 +587%
Contains more Vitamin B2 +829.6%
Contains more Vitamin B3 +3581%
Contains more Vitamin B5 +1083.7%
Contains more Vitamin B6 +145%
Contains more Folate +100%
Contains more Vitamin K +1375%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Onion
Onion
Contains more Protein +840%
Contains more Fats +1530%
Contains more Carbs +712.2%
Contains more Other +348.6%
Contains more Water +740.7%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +840%
Contains more Fats +1530%
Contains more Carbs +712.2%
Contains more Other +348.6%
Contains more Water +740.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +4411.8%
Contains less Saturated Fat -78.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +4411.8%
Contains less Saturated Fat -78.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
:
3
Onion
Onion
Contains more Sucrose +39.4%
Contains more Glucose +1131.3%
Contains more Fructose +1072.7%
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 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 Sucrose +39.4%
Contains more Glucose +1131.3%
Contains more Fructose +1072.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Onion Opinion
Net carbs 60.76g 7.64g Rye
Protein 10.34g 1.1g Rye
Fats 1.63g 0.1g Rye
Carbs 75.86g 9.34g Rye
Calories 338kcal 40kcal Rye
Fructose 0.11g 1.29g Onion
Sugar 0.98g 4.24g Rye
Fiber 15.1g 1.7g Rye
Calcium 24mg 23mg Rye
Iron 2.63mg 0.21mg Rye
Magnesium 110mg 10mg Rye
Phosphorus 332mg 29mg Rye
Potassium 510mg 146mg Rye
Sodium 2mg 4mg Rye
Zinc 2.65mg 0.17mg Rye
Copper 0.367mg 0.039mg Rye
Manganese 2.577mg 0.129mg Rye
Selenium 13.9µg 0.5µg Rye
Vitamin A 11IU 2IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.02mg Rye
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.316mg 0.046mg Rye
Vitamin B2 0.251mg 0.027mg Rye
Vitamin B3 4.27mg 0.116mg Rye
Vitamin B5 1.456mg 0.123mg Rye
Vitamin B6 0.294mg 0.12mg Rye
Folate 38µg 19µg Rye
Vitamin K 5.9µg 0.4µg Rye
Tryptophan 0.108mg 0.014mg Rye
Threonine 0.289mg 0.021mg Rye
Isoleucine 0.208mg 0.014mg Rye
Leucine 0.563mg 0.025mg Rye
Lysine 0.286mg 0.039mg Rye
Methionine 0.153mg 0.002mg Rye
Phenylalanine 0.435mg 0.025mg Rye
Valine 0.317mg 0.021mg Rye
Histidine 0.189mg 0.014mg Rye
Saturated Fat 0.197g 0.042g Onion
Monounsaturated Fat 0.208g 0.013g Rye
Polyunsaturated fat 0.767g 0.017g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36%
Rye
8%
Onion
Minerals Daily Need Coverage Score
98%
Rye
8%
Onion

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 19)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.