Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garlic
  5. Compare
  6. Garlic vs. Onion

Garlic vs. Onion — In-Depth Nutrition Comparison

Compare

What are the differences between garlic and onions?

  • Garlic is richer than onions in vitamin B6, manganese, copper, vitamin C, selenium, iron, phosphorus, calcium, vitamin B1, and vitamin B5.
  • Garlic's daily need coverage for vitamin B6 is 86% more.
  • Garlic has 28 times more selenium than onions. While garlic has 14.2µg of selenium, onions have only 0.5µg.
  • The glycemic index of onions is lower.

We used Garlic, raw and Onions, raw types in this article.

Infographic

Garlic 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.
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +150%
Contains more CalciumCalcium +687%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +709.5%
Contains more CopperCopper +666.7%
Contains more ZincZinc +582.4%
Contains more PhosphorusPhosphorus +427.6%
Contains more ManganeseManganese +1196.1%
Contains more SeleniumSelenium +2740%
Contains less SodiumSodium -76.5%

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.
Garlic
Garlic
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Onion
Onion
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +321.6%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +503.4%
Contains more Vitamin B5Vitamin B5 +384.6%
Contains more Vitamin B6Vitamin B6 +929.2%
Contains more Vitamin KVitamin K +325%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Onion DV% diff.
Vitamin B6 1.235mg 0.12mg 86%
Manganese 1.672mg 0.129mg 67%
Copper 0.299mg 0.039mg 29%
Vitamin C 31.2mg 7.4mg 26%
Selenium 14.2µg 0.5µg 25%
Iron 1.7mg 0.21mg 19%
Phosphorus 153mg 29mg 18%
Calcium 181mg 23mg 16%
Vitamin B1 0.2mg 0.046mg 13%
Protein 6.36g 1.1g 11%
Zinc 1.16mg 0.17mg 9%
Vitamin B5 0.596mg 0.123mg 9%
Carbs 33.06g 9.34g 8%
Potassium 401mg 146mg 8%
Vitamin B2 0.11mg 0.027mg 6%
Calories 149kcal 40kcal 5%
Magnesium 25mg 10mg 4%
Vitamin B3 0.7mg 0.116mg 4%
Folate 3µg 19µg 4%
Choline 23.2mg 6.1mg 3%
Fiber 2.1g 1.7g 2%
Polyunsaturated fat 0.249g 0.017g 2%
Fructose 1.29g 2%
Fats 0.5g 0.1g 1%
Sodium 17mg 4mg 1%
Vitamin K 1.7µg 0.4µg 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 234kcal 364kcal N/A
Weight per 100 calories 67g 250g N/A
Net carbs 30.96g 7.64g N/A
Sugar 1g 4.24g N/A
Vitamin E 0.08mg 0.02mg 0%
Saturated fat 0.089g 0.042g 0%
Monounsaturated fat 0.011g 0.013g 0%
Tryptophan 0.066mg 0.014mg 0%
Threonine 0.157mg 0.021mg 0%
Isoleucine 0.217mg 0.014mg 0%
Leucine 0.308mg 0.025mg 0%
Lysine 0.273mg 0.039mg 0%
Methionine 0.076mg 0.002mg 0%
Phenylalanine 0.183mg 0.025mg 0%
Valine 0.291mg 0.021mg 0%
Histidine 0.113mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +478.2%
Contains more FatsFats +400%
Contains more CarbsCarbs +254%
Contains more OtherOther +328.6%
Contains more WaterWater +52.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Onion
Onion
2
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 Poly. FatPolyunsaturated fat +1364.7%
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +18.2%

People also compare

Onion
Onion vs Ginger
Ginger
Garlic
Garlic vs Ginger
Ginger
Garlic
Garlic vs Tomato
Tomato
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.