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  6. Garlic powder vs. Onion

Garlic powder vs. Onion — In-Depth Nutrition Comparison

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Important differences between garlic powder and onions

  • Garlic powder has more vitamin B6, iron, phosphorus, copper, selenium, manganese, vitamin B1, potassium, fiber, and zinc than onions.
  • Garlic powder's daily need coverage for vitamin B6 is 118% more.
  • Garlic powder contains 48 times more selenium than onions. Garlic powder contains 23.9µg of selenium, while onions contain 0.5µg.

The food varieties used in the comparison are Spices, garlic powder and Onions, raw.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Onion
Onion
1
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 +670%
Contains more CalciumCalcium +243.5%
Contains more PotassiumPotassium +717.1%
Contains more IronIron +2590.5%
Contains more CopperCopper +1266.7%
Contains more ZincZinc +1658.8%
Contains more PhosphorusPhosphorus +1327.6%
Contains more ManganeseManganese +658.9%
Contains more SeleniumSelenium +4680%
Contains less SodiumSodium -93.3%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Onion
Onion
1
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 +3250%
Contains more Vitamin B1Vitamin B1 +845.7%
Contains more Vitamin B2Vitamin B2 +422.2%
Contains more Vitamin B3Vitamin B3 +586.2%
Contains more Vitamin B5Vitamin B5 +504.1%
Contains more Vitamin B6Vitamin B6 +1278.3%
Contains more FolateFolate +147.4%
Contains more CholineCholine +1006.6%
Contains more Vitamin CVitamin C +516.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +1404.5%
Contains more FatsFats +630%
Contains more CarbsCarbs +678.7%
Contains more OtherOther +911.4%
Contains more WaterWater +1281.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 +784.6%
Contains more Poly. FatPolyunsaturated fat +947.1%
Contains less Sat. FatSaturated fat -83.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
2
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 SucroseSucrose +107.1%
Contains more GlucoseGlucose +2714.3%
Contains more FructoseFructose +316.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic powder Onion DV% diff.
Vitamin B6 1.654mg 0.12mg 118%
Iron 5.65mg 0.21mg 68%
Phosphorus 414mg 29mg 55%
Copper 0.533mg 0.039mg 55%
Selenium 23.9µg 0.5µg 43%
Manganese 0.979mg 0.129mg 37%
Vitamin B1 0.435mg 0.046mg 32%
Potassium 1193mg 146mg 31%
Protein 16.55g 1.1g 31%
Fiber 9g 1.7g 29%
Zinc 2.99mg 0.17mg 26%
Carbs 72.73g 9.34g 21%
Magnesium 77mg 10mg 16%
Calories 331kcal 40kcal 15%
Vitamin B5 0.743mg 0.123mg 12%
Choline 67.5mg 6.1mg 11%
Vitamin B2 0.141mg 0.027mg 9%
Folate 47µg 19µg 7%
Vitamin C 1.2mg 7.4mg 7%
Calcium 79mg 23mg 6%
Vitamin B3 0.796mg 0.116mg 4%
Vitamin E 0.67mg 0.02mg 4%
Sodium 60mg 4mg 2%
Fructose 0.31g 1.29g 1%
Fats 0.73g 0.1g 1%
Saturated fat 0.249g 0.042g 1%
Polyunsaturated fat 0.178g 0.017g 1%
Net carbs 63.73g 7.64g N/A
Sugar 2.43g 4.24g N/A
Vitamin K 0.4µg 0.4µg 0%
Monounsaturated fat 0.115g 0.013g 0%
Tryptophan 0.121mg 0.014mg 0%
Threonine 0.374mg 0.021mg 0%
Isoleucine 0.414mg 0.014mg 0%
Leucine 0.728mg 0.025mg 0%
Lysine 0.768mg 0.039mg 0%
Methionine 0.111mg 0.002mg 0%
Phenylalanine 0.525mg 0.025mg 0%
Valine 0.667mg 0.021mg 0%
Histidine 0.263mg 0.014mg 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
52%
Garlic powder
8%
Onion
Minerals Daily Need Coverage Score
110%
Garlic powder
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.207g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.6)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 1.81g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.