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Onion vs. Rosemary — In-Depth Nutrition Comparison

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A recap on the differences between onions and rosemary

  • Onions have less iron, vitamin A, fiber, manganese, calcium, copper, folate, magnesium, vitamin B6, and vitamin C.
  • Rosemary covers your daily iron needs 81% more than onions.
  • The glycemic index of rosemary is higher.

Food varieties used in this article are Onions, raw and Rosemary, fresh.

Infographic

Onion vs Rosemary 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +810%
Contains more CalciumCalcium +1278.3%
Contains more PotassiumPotassium +357.5%
Contains more IronIron +3066.7%
Contains more CopperCopper +671.8%
Contains more ZincZinc +447.1%
Contains more PhosphorusPhosphorus +127.6%
Contains more ManganeseManganese +644.2%

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
3
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%
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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +194.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +463%
Contains more Vitamin B3Vitamin B3 +686.2%
Contains more Vitamin B5Vitamin B5 +553.7%
Contains more Vitamin B6Vitamin B6 +180%
Contains more FolateFolate +473.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Rosemary DV% diff.
Iron 0.21mg 6.65mg 81%
Fiber 1.7g 14.1g 50%
Manganese 0.129mg 0.96mg 36%
Calcium 23mg 317mg 29%
Copper 0.039mg 0.301mg 29%
Folate 19µg 109µg 23%
Magnesium 10mg 91mg 19%
Vitamin B6 0.12mg 0.336mg 17%
Vitamin C 7.4mg 21.8mg 16%
Vitamin A 0µg 146µg 16%
Potassium 146mg 668mg 15%
Vitamin B5 0.123mg 0.804mg 14%
Saturated fat 0.042g 2.838g 13%
Vitamin B2 0.027mg 0.152mg 10%
Fats 0.1g 5.86g 9%
Zinc 0.17mg 0.93mg 7%
Polyunsaturated fat 0.017g 0.901g 6%
Calories 40kcal 131kcal 5%
Phosphorus 29mg 66mg 5%
Vitamin B3 0.116mg 0.912mg 5%
Protein 1.1g 3.31g 4%
Carbs 9.34g 20.7g 4%
Monounsaturated fat 0.013g 1.16g 3%
Fructose 1.29g 2%
Sodium 4mg 26mg 1%
Selenium 0.5µg 1%
Vitamin B1 0.046mg 0.036mg 1%
Choline 6.1mg 1%
Protein per 100 calories 2.8g 2.5g N/A
Calories per 10 g protein 364kcal 396kcal N/A
Weight per 100 calories 250g 76g N/A
Unsaturated / Saturated Fat ratio 0.71 0.73 N/A
Net carbs 7.64g 6.6g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.014mg 0.051mg 0%
Threonine 0.021mg 0.136mg 0%
Isoleucine 0.014mg 0.136mg 0%
Leucine 0.025mg 0.249mg 0%
Lysine 0.039mg 0.143mg 0%
Methionine 0.002mg 0.047mg 0%
Phenylalanine 0.025mg 0.169mg 0%
Valine 0.021mg 0.165mg 0%
Histidine 0.014mg 0.066mg 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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +31.5%
Contains more ProteinProtein +200.9%
Contains more FatsFats +5760%
Contains more CarbsCarbs +121.6%
Contains more OtherOther +574.3%

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +8823.1%
Contains more Poly. FatPolyunsaturated fat +5200%

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.