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Flour vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between flour and onions

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, copper, and phosphorus, while onions have more vitamin C.
  • Flour covers your daily need for vitamin B1, 62% more than onions.
  • Flour contains 68 times more selenium than onions. While flour contains 33.9µg of selenium, onions contain only 0.5µg.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Onions, raw.

Infographic

Flour 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.
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +2109.5%
Contains more CopperCopper +269.2%
Contains more ZincZinc +311.8%
Contains more PhosphorusPhosphorus +272.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +428.7%
Contains more SeleniumSelenium +6680%
Contains more CalciumCalcium +53.3%
Contains more PotassiumPotassium +36.4%

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.
Flour
7
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Onion
3
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 +200%
Contains more Vitamin B1Vitamin B1 +1606.5%
Contains more Vitamin B2Vitamin B2 +1729.6%
Contains more Vitamin B3Vitamin B3 +4989.7%
Contains more Vitamin B5Vitamin B5 +256.1%
Contains more FolateFolate +863.2%
Contains more CholineCholine +70.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 +839.1%
Contains more FatsFats +880%
Contains more CarbsCarbs +717%
Contains more OtherOther +31.4%
Contains more WaterWater +647.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
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 +569.2%
Contains more Poly. FatPolyunsaturated fat +2329.4%
Contains less Sat. FatSaturated fat -72.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Onion DV% diff.
Vitamin B1 0.785mg 0.046mg 62%
Selenium 33.9µg 0.5µg 61%
Iron 4.64mg 0.21mg 55%
Folate 183µg 19µg 41%
Vitamin B2 0.494mg 0.027mg 36%
Vitamin B3 5.904mg 0.116mg 36%
Manganese 0.682mg 0.129mg 24%
Carbs 76.31g 9.34g 22%
Protein 10.33g 1.1g 18%
Calories 364kcal 40kcal 16%
Copper 0.144mg 0.039mg 12%
Phosphorus 108mg 29mg 11%
Vitamin C 0mg 7.4mg 8%
Vitamin B5 0.438mg 0.123mg 6%
Vitamin B6 0.044mg 0.12mg 6%
Zinc 0.7mg 0.17mg 5%
Fiber 2.7g 1.7g 4%
Polyunsaturated fat 0.413g 0.017g 3%
Magnesium 22mg 10mg 3%
Fructose 1.29g 2%
Saturated fat 0.155g 0.042g 1%
Choline 10.4mg 6.1mg 1%
Fats 0.98g 0.1g 1%
Calcium 15mg 23mg 1%
Potassium 107mg 146mg 1%
Net carbs 73.61g 7.64g N/A
Sugar 0.27g 4.24g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.06mg 0.02mg 0%
Vitamin K 0.3µg 0.4µg 0%
Monounsaturated fat 0.087g 0.013g 0%
Tryptophan 0.127mg 0.014mg 0%
Threonine 0.281mg 0.021mg 0%
Isoleucine 0.357mg 0.014mg 0%
Leucine 0.71mg 0.025mg 0%
Lysine 0.228mg 0.039mg 0%
Methionine 0.183mg 0.002mg 0%
Phenylalanine 0.52mg 0.025mg 0%
Valine 0.415mg 0.021mg 0%
Histidine 0.23mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
8%
Onion
Minerals Daily Need Coverage Score
59%
Flour
8%
Onion

Comparison summary

Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 57)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.