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  6. Vegetable vs. Onion

Vegetable vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Vegetable and Onion?

  • Onion has less Vitamin A, Vitamin K, Manganese, Fiber, Iron, and Vitamin B2 than Vegetable.
  • Vegetable's daily need coverage for Vitamin A is 24% higher.
  • Vegetable has 59 times more Vitamin K than Onion. Vegetable has 23.5µg of Vitamin K, while Onion has 0.4µg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Onions, raw types in this comparison.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Onion
Onion
2
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 +120%
Contains more PotassiumPotassium +15.8%
Contains more IronIron +290.5%
Contains more CopperCopper +112.8%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +75.9%
Contains more ManganeseManganese +193.8%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~23mg

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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +213750%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +54.3%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B3Vitamin B3 +633.6%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin KVitamin K +5775%
Contains more CholineCholine +295.1%
Contains more Vitamin CVitamin C +131.3%
Contains more Vitamin B6Vitamin B6 +62.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +160%
Contains more FatsFats +50%
Contains more CarbsCarbs +40.1%
Contains more OtherOther +91.4%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated Fat -26.2%
Contains more Poly. FatPolyunsaturated fat +323.5%
Contains more Mono. FatMonounsaturated Fat +30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Onion Opinion
Calories 65kcal 40kcal Vegetable
Protein 2.86g 1.1g Vegetable
Fats 0.15g 0.1g Vegetable
Vitamin C 3.2mg 7.4mg Onion
Net carbs 8.69g 7.64g Vegetable
Carbs 13.09g 9.34g Vegetable
Magnesium 22mg 10mg Vegetable
Calcium 25mg 23mg Vegetable
Potassium 169mg 146mg Vegetable
Iron 0.82mg 0.21mg Vegetable
Sugar 3.12g 4.24g Vegetable
Fiber 4.4g 1.7g Vegetable
Copper 0.083mg 0.039mg Vegetable
Zinc 0.49mg 0.17mg Vegetable
Phosphorus 51mg 29mg Vegetable
Sodium 35mg 4mg Onion
Vitamin A 4277IU 2IU Vegetable
Vitamin A 214µg 0µg Vegetable
Vitamin E 0.38mg 0.02mg Vegetable
Manganese 0.379mg 0.129mg Vegetable
Selenium 0.3µg 0.5µg Onion
Vitamin B1 0.071mg 0.046mg Vegetable
Vitamin B2 0.12mg 0.027mg Vegetable
Vitamin B3 0.851mg 0.116mg Vegetable
Vitamin B5 0.151mg 0.123mg Vegetable
Vitamin B6 0.074mg 0.12mg Onion
Vitamin K 23.5µg 0.4µg Vegetable
Folate 19µg 19µg
Choline 24.1mg 6.1mg Vegetable
Saturated Fat 0.031g 0.042g Vegetable
Monounsaturated Fat 0.01g 0.013g Onion
Polyunsaturated fat 0.072g 0.017g Vegetable
Tryptophan 0.029mg 0.014mg Vegetable
Threonine 0.115mg 0.021mg Vegetable
Isoleucine 0.139mg 0.014mg Vegetable
Leucine 0.19mg 0.025mg Vegetable
Lysine 0.17mg 0.039mg Vegetable
Methionine 0.034mg 0.002mg Vegetable
Phenylalanine 0.12mg 0.025mg Vegetable
Valine 0.149mg 0.021mg Vegetable
Histidine 0.073mg 0.014mg Vegetable
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
35%
Vegetable
8%
Onion
Minerals Daily Need Coverage Score
19%
Vegetable
8%
Onion

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 51)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.3)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.