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Vegetable vs Onion - In-Depth Nutrition Comparison

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What are the main differences between Vegetable and Onion?

  • Vegetable is richer in Vitamin K, Manganese, Fiber, Iron, and Vitamin B2, yet Onion is richer in Vitamin A.
  • 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
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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
Contains more Iron +290.5%
Contains more Potassium +15.8%
Contains more Magnesium +120%
Contains more Copper +112.8%
Contains more Zinc +188.2%
Contains more Phosphorus +75.9%
Contains less Sodium -88.6%
Equal in Calcium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +290.5%
Contains more Potassium +15.8%
Contains more Magnesium +120%
Contains more Copper +112.8%
Contains more Zinc +188.2%
Contains more Phosphorus +75.9%
Contains less Sodium -88.6%
Equal in Calcium - 23

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
:
2
Onion
Contains more Vitamin A +213750%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +54.3%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B3 +633.6%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +5775%
Contains more Vitamin C +131.3%
Contains more Vitamin B6 +62.2%
Equal in Folate - 19
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
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 A +213750%
Contains more Vitamin E +1800%
Contains more Vitamin B1 +54.3%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B3 +633.6%
Contains more Vitamin B5 +22.8%
Contains more Vitamin K +5775%
Contains more Vitamin C +131.3%
Contains more Vitamin B6 +62.2%
Equal in Folate - 19

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.
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
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.82mg 0.21mg Vegetable
Calcium 25mg 23mg Vegetable
Potassium 169mg 146mg Vegetable
Magnesium 22mg 10mg 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
Starch g 0g Onion
Phosphorus 51mg 29mg Vegetable
Sodium 35mg 4mg Onion
Vitamin A 4277IU 2IU Vegetable
Vitamin E 0.38mg 0.02mg Vegetable
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 23.5µg 0.4µg Vegetable
Folate 19µg 19µg
Trans Fat 0g 0g
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 g 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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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
36
Vegetable
8
Onion
Mineral Summary Score
17
Vegetable
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
17%
Vegetable
7%
Onion
Carbohydrates
13%
Vegetable
9%
Onion
Fats
1%
Vegetable
0%
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 - 30)
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

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. 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.