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Onion vs. Garlic — In-Depth Nutrition Comparison

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What are the differences between onions and garlic?

  • 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.
  • The glycemic index of onions is lower.

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

Infographic

Onion vs Garlic 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.
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%
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%
Contains less SodiumSodium -76.5%
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%

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.
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%
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%
Contains more FolateFolate +533.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +52.1%
Contains more ProteinProtein +478.2%
Contains more FatsFats +400%
Contains more CarbsCarbs +254%
Contains more OtherOther +328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +1364.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.