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Tomato vs Onion - In-Depth Nutrition Comparison

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Differences between Tomato and Onion

  • Onion contains less Vitamin C, and Vitamin K than Tomato.
  • Onion contains 27 times less Vitamin E than Tomato. Tomato contains 0.54mg of Vitamin E , while Onion contains 0.02mg.

The food types used in this comparison are Tomatoes, red, ripe, raw, year round average and Onions, raw.

Infographic

Tomato vs Onion infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
4
:
3
Onion
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Equal in Magnesium - 10
Equal in Zinc - 0.17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +28.6%
Contains more Potassium +62.3%
Contains more Copper +51.3%
Contains more Calcium +130%
Contains more Phosphorus +20.8%
Contains less Sodium -20%
Equal in Magnesium - 10
Equal in Zinc - 0.17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
5
:
5
Onion
Contains more Vitamin C +85.1%
Contains more Vitamin A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin B3 +412.1%
Contains more Vitamin K +1875%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%
Contains more Folate +26.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +85.1%
Contains more Vitamin A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin B3 +412.1%
Contains more Vitamin K +1875%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +50%
Contains more Folate +26.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
8
Onion
Mineral Summary Score
10
Tomato
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Tomato
7%
Onion
Carbohydrates
4%
Tomato
9%
Onion
Fats
1%
Tomato
0%
Onion

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato Onion
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 23)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Tomato Onion Opinion
Calories 18 40 Onion
Protein 0.88 1.1 Onion
Fats 0.2 0.1 Tomato
Vitamin C 13.7 7.4 Tomato
Carbs 3.89 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.21 Tomato
Calcium 10 23 Onion
Potassium 237 146 Tomato
Magnesium 11 10 Tomato
Sugar 2.63 4.24 Tomato
Fiber 1.2 1.7 Onion
Copper 0.059 0.039 Tomato
Zinc 0.17 0.17
Starch 0 0
Phosphorus 24 29 Onion
Sodium 5 4 Onion
Vitamin A 833 2 Tomato
Vitamin E 0.54 0.02 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.046 Onion
Vitamin B2 0.019 0.027 Onion
Vitamin B3 0.594 0.116 Tomato
Vitamin B5 0.089 0.123 Onion
Vitamin B6 0.08 0.12 Onion
Vitamin B12 0 0
Vitamin K 7.9 0.4 Tomato
Folate 15 19 Onion
Trans Fat 0 0
Saturated Fat 0.028 0.042 Tomato
Monounsaturated Fat 0.031 0.013 Tomato
Polyunsaturated fat 0.083 0.017 Tomato
Tryptophan 0.006 0.014 Onion
Threonine 0.027 0.021 Tomato
Isoleucine 0.018 0.014 Tomato
Leucine 0.025 0.025
Lysine 0.027 0.039 Onion
Methionine 0.006 0.002 Tomato
Phenylalanine 0.027 0.025 Tomato
Valine 0.018 0.021 Onion
Histidine 0.014 0.014
Fructose 1.37 1.29 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.