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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
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" 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
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 A +41550%
Contains more Vitamin E +2600%
Contains more Vitamin C +85.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +41550%
Contains more Vitamin E +2600%
Contains more Vitamin C +85.1%
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%

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

All nutrients comparison - raw data values

Nutrient Tomato Onion Opinion
Net carbs 2.69g 7.64g Onion
Protein 0.88g 1.1g Onion
Fats 0.2g 0.1g Tomato
Carbs 3.89g 9.34g Onion
Calories 18kcal 40kcal Onion
Starch 0g 0g
Fructose 1.37g 1.29g Tomato
Sugar 2.63g 4.24g Tomato
Fiber 1.2g 1.7g Onion
Calcium 10mg 23mg Onion
Iron 0.27mg 0.21mg Tomato
Magnesium 11mg 10mg Tomato
Phosphorus 24mg 29mg Onion
Potassium 237mg 146mg Tomato
Sodium 5mg 4mg Onion
Zinc 0.17mg 0.17mg
Copper 0.059mg 0.039mg Tomato
Vitamin A 833IU 2IU Tomato
Vitamin E 0.54mg 0.02mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13.7mg 7.4mg Tomato
Vitamin B1 0.037mg 0.046mg Onion
Vitamin B2 0.019mg 0.027mg Onion
Vitamin B3 0.594mg 0.116mg Tomato
Vitamin B5 0.089mg 0.123mg Onion
Vitamin B6 0.08mg 0.12mg Onion
Folate 15µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 7.9µg 0.4µg Tomato
Tryptophan 0.006mg 0.014mg Onion
Threonine 0.027mg 0.021mg Tomato
Isoleucine 0.018mg 0.014mg Tomato
Leucine 0.025mg 0.025mg
Lysine 0.027mg 0.039mg Onion
Methionine 0.006mg 0.002mg Tomato
Phenylalanine 0.027mg 0.025mg Tomato
Valine 0.018mg 0.021mg Onion
Histidine 0.014mg 0.014mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.042g Tomato
Monounsaturated Fat 0.031g 0.013g Tomato
Polyunsaturated fat 0.083g 0.017g Tomato

Which food is preferable for your diet?

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

People also compare

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

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 - 8)
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.

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.