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

Onion powder vs. Onion — In-Depth Nutrition Comparison

Compare

How are onion powder and onions different?

  • Onion powder is higher than onions in copper, fiber, manganese, iron, vitamin B6, phosphorus, calcium, zinc, vitamin B1, and selenium.
  • Onion powder covers your daily need for copper, 61% more than onions.
  • Onion powder contains 29 times more selenium than onions. Onion powder contains 14.3µg of selenium, while onions contain 0.5µg.

Spices, onion powder and Onions, raw types were used in this article.

Infographic

Onion powder 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 81% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
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 +1030%
Contains more CalciumCalcium +1569.6%
Contains more PotassiumPotassium +574.7%
Contains more IronIron +1757.1%
Contains more CopperCopper +1412.8%
Contains more ZincZinc +2282.4%
Contains more PhosphorusPhosphorus +1010.3%
Contains more ManganeseManganese +907.8%
Contains more SeleniumSelenium +2760%
Contains less SodiumSodium -94.5%

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.
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 78% 0% 0% 5.4% 114% 18% 6% 44% 166% 0% 10% 48%
Onion
Onion
0
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 +216.2%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +893.5%
Contains more Vitamin B2Vitamin B2 +196.3%
Contains more Vitamin B3Vitamin B3 +176.7%
Contains more Vitamin B5Vitamin B5 +495.1%
Contains more Vitamin B6Vitamin B6 +498.3%
Contains more Vitamin KVitamin K +925%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion powder Onion DV% diff.
Copper 0.59mg 0.039mg 61%
Fiber 15.2g 1.7g 54%
Manganese 1.3mg 0.129mg 51%
Iron 3.9mg 0.21mg 46%
Vitamin B6 0.718mg 0.12mg 46%
Phosphorus 322mg 29mg 42%
Calcium 384mg 23mg 36%
Zinc 4.05mg 0.17mg 35%
Vitamin B1 0.457mg 0.046mg 34%
Magnesium 113mg 10mg 25%
Potassium 985mg 146mg 25%
Selenium 14.3µg 0.5µg 25%
Carbs 79.12g 9.34g 23%
Protein 10.41g 1.1g 19%
Vitamin C 23.4mg 7.4mg 18%
Calories 341kcal 40kcal 15%
Vitamin B5 0.732mg 0.123mg 12%
Folate 64µg 19µg 11%
Choline 39mg 6.1mg 6%
Vitamin B2 0.08mg 0.027mg 4%
Sodium 73mg 4mg 3%
Vitamin K 4.1µg 0.4µg 3%
Vitamin E 0.27mg 0.02mg 2%
Polyunsaturated fat 0.31g 0.017g 2%
Fats 1.04g 0.1g 1%
Vitamin B3 0.321mg 0.116mg 1%
Saturated fat 0.219g 0.042g 1%
Protein per 100 calories 3.1g 2.8g N/A
Calories per 10 g protein 328kcal 364kcal N/A
Weight per 100 calories 29g 250g N/A
Net carbs 63.92g 7.64g N/A
Sugar 6.63g 4.24g N/A
Monounsaturated fat 0.202g 0.013g 0%
Tryptophan 0.06mg 0.014mg 0%
Threonine 0.14mg 0.021mg 0%
Isoleucine 0.14mg 0.014mg 0%
Leucine 0.22mg 0.025mg 0%
Lysine 0.49mg 0.039mg 0%
Methionine 0.09mg 0.002mg 0%
Phenylalanine 0.28mg 0.025mg 0%
Valine 0.17mg 0.021mg 0%
Histidine 0.16mg 0.014mg 0%
Fructose 1.67g 1.29g 0%
Omega-3 - ALA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 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 +846.4%
Contains more FatsFats +940%
Contains more CarbsCarbs +747.1%
Contains more OtherOther +1054.3%
Contains more WaterWater +1553.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 28% 42%
Saturated fat: Sat. Fat 0.219 g
Monounsaturated fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.31 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 +1453.8%
Contains more Poly. FatPolyunsaturated fat +1723.5%
Contains less Sat. FatSaturated fat -80.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
58% 11% 25% 5%
Starch: 0 g
Sucrose: 3.87 g
Glucose: 0.73 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.36 g
Onion
Onion
1
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 +290.9%
Contains more FructoseFructose +29.5%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +169.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

People also compare

Onion powder
Onion powder vs Garlic powder
Garlic powder
Onion powder
Onion powder vs Paprika
Paprika
Onion powder
Onion powder vs Cayenne pepper
Cayenne pepper
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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.