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Onion vs. Ginger — In-Depth Nutrition Comparison

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How are onions and ginger different?

  • Ginger is higher than onions in copper, potassium, and magnesium.
  • Ginger covers your daily need for copper, 21% more than onions.
  • Onions contain 2 times more sugar than ginger. Onions contain 4.24g of sugar, while ginger contains 1.7g.

Onions, raw and Ginger root, raw types were used in this article.

Infographic

Onion vs Ginger 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
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%
Ginger
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -69.2%
Contains more MagnesiumMagnesium +330%
Contains more PotassiumPotassium +184.2%
Contains more IronIron +185.7%
Contains more CopperCopper +479.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +17.2%
Contains more ManganeseManganese +77.5%
Contains more SeleniumSelenium +40%

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
4
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%
Ginger
Ginger
5
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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Contains more Vitamin CVitamin C +48%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +72.7%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +546.6%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Ginger DV% diff.
Copper 0.039mg 0.226mg 21%
Magnesium 10mg 43mg 8%
Potassium 146mg 415mg 8%
Iron 0.21mg 0.6mg 5%
Manganese 0.129mg 0.229mg 4%
Vitamin B3 0.116mg 0.75mg 4%
Choline 6.1mg 28.8mg 4%
Vitamin C 7.4mg 5mg 3%
Carbs 9.34g 17.77g 3%
Vitamin B6 0.12mg 0.16mg 3%
Calories 40kcal 80kcal 2%
Zinc 0.17mg 0.34mg 2%
Vitamin E 0.02mg 0.26mg 2%
Vitamin B1 0.046mg 0.025mg 2%
Vitamin B5 0.123mg 0.203mg 2%
Folate 19µg 11µg 2%
Fructose 1.29g 2%
Protein 1.1g 1.82g 1%
Fats 0.1g 0.75g 1%
Calcium 23mg 16mg 1%
Fiber 1.7g 2g 1%
Phosphorus 29mg 34mg 1%
Vitamin B2 0.027mg 0.034mg 1%
Saturated fat 0.042g 0.203g 1%
Polyunsaturated fat 0.017g 0.154g 1%
Protein per 100 calories 2.8g 2.3g N/A
Calories per 10 g protein 364kcal 440kcal N/A
Weight per 100 calories 250g 125g N/A
Net carbs 7.64g 15.77g N/A
Sugar 4.24g 1.7g N/A
Sodium 4mg 13mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin K 0.4µg 0.1µg 0%
Monounsaturated fat 0.013g 0.154g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.021mg 0.036mg 0%
Isoleucine 0.014mg 0.051mg 0%
Leucine 0.025mg 0.074mg 0%
Lysine 0.039mg 0.057mg 0%
Methionine 0.002mg 0.013mg 0%
Phenylalanine 0.025mg 0.045mg 0%
Valine 0.021mg 0.073mg 0%
Histidine 0.014mg 0.03mg 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
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more WaterWater +13%
Contains more ProteinProtein +65.5%
Contains more FatsFats +650%
Contains more CarbsCarbs +90.3%
Contains more OtherOther +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +805.9%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.