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Turmeric vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between turmeric and onions

  • Onions have less manganese, iron, copper, fiber, potassium, magnesium, zinc, phosphorus, vitamin E, and calcium.
  • Turmeric covers your daily manganese needs 855% more than onions.
  • Onions contain 262 times less iron than turmeric. Turmeric contains 55mg of iron, while onions contain 0.21mg.
  • The glycemic index of onions is higher.

Food varieties used in this article are Spices, turmeric, ground and Onions, raw.

Infographic

Turmeric 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" 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +1980%
Contains more CalciumCalcium +630.4%
Contains more PotassiumPotassium +1324.7%
Contains more IronIron +26090.5%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +2547.1%
Contains more PhosphorusPhosphorus +931%
Contains more ManganeseManganese +15248.8%
Contains more SeleniumSelenium +1140%
Contains less SodiumSodium -85.2%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Onion
Onion
2
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 +22050%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +455.6%
Contains more Vitamin B3Vitamin B3 +1063.8%
Contains more Vitamin B5Vitamin B5 +340.7%
Contains more Vitamin KVitamin K +3250%
Contains more CholineCholine +706.6%
Contains more Vitamin CVitamin C +957.1%
Contains more Vitamin B6Vitamin B6 +12.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Turmeric Onion DV% diff.
Manganese 19.8mg 0.129mg 855%
Iron 55mg 0.21mg 685%
Copper 1.3mg 0.039mg 140%
Fiber 22.7g 1.7g 84%
Potassium 2080mg 146mg 57%
Magnesium 208mg 10mg 47%
Phosphorus 299mg 29mg 39%
Zinc 4.5mg 0.17mg 39%
Vitamin E 4.43mg 0.02mg 29%
Carbs 67.14g 9.34g 19%
Protein 9.68g 1.1g 17%
Calcium 168mg 23mg 15%
Calories 312kcal 40kcal 14%
Vitamin K 13.4µg 0.4µg 11%
Selenium 6.2µg 0.5µg 10%
Vitamin B2 0.15mg 0.027mg 9%
Vitamin B5 0.542mg 0.123mg 8%
Choline 49.2mg 6.1mg 8%
Saturated fat 1.838g 0.042g 8%
Vitamin B3 1.35mg 0.116mg 8%
Vitamin C 0.7mg 7.4mg 7%
Fats 3.25g 0.1g 5%
Polyunsaturated fat 0.756g 0.017g 5%
Vitamin B1 0.058mg 0.046mg 1%
Fructose 0.45g 1.29g 1%
Vitamin B6 0.107mg 0.12mg 1%
Monounsaturated fat 0.449g 0.013g 1%
Sodium 27mg 4mg 1%
Net carbs 44.44g 7.64g N/A
Sugar 3.21g 4.24g N/A
Folate 20µg 19µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.014mg 0%
Threonine 0.33mg 0.021mg 0%
Isoleucine 0.47mg 0.014mg 0%
Leucine 0.81mg 0.025mg 0%
Lysine 0.38mg 0.039mg 0%
Methionine 0.14mg 0.002mg 0%
Phenylalanine 0.53mg 0.025mg 0%
Valine 0.66mg 0.021mg 0%
Histidine 0.15mg 0.014mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +780%
Contains more FatsFats +3150%
Contains more CarbsCarbs +618.8%
Contains more OtherOther +1922.9%
Contains more WaterWater +593.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +3353.8%
Contains more Poly. FatPolyunsaturated fat +4347.1%
Contains less Sat. FatSaturated fat -97.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 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 +140.4%
Contains more GlucoseGlucose +418.4%
Contains more FructoseFructose +186.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.