Almonds vs. Onion
Nutrition comparison of Almonds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and onion:
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Onion has 57% less carbohydrates than almond.
- Onion has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and onion has 93% less calories than almond - onion has 40 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to onion for protein. Almonds has a macronutrient ratio of 14:14:72 and for onion, 11:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Onion | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 14% | 88% |
| Fat | 72% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 57% less carbohydrates than almond - onion has 9.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 635% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Onion and almonds contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 18 times more protein than onion - onion has 1.1g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Onion has signficantly less saturated fat than almond - onion has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and onion are low in trans fat - almond has 0.02g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than almond - onion has 7.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and onion contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Onion and almonds contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both almonds and onion contain significant amounts of Vitamin B6.
| Almonds | Onion | |
|---|---|---|
| Thiamin | 0.205 MG | 0.046 MG |
| Riboflavin | 1.138 MG | 0.027 MG |
| Niacin | 3.618 MG | 0.116 MG |
| Pantothenic acid | 0.471 MG | 0.123 MG |
| Vitamin B6 | 0.137 MG | 0.12 MG |
| Folate | 44 UG | 19 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 10 times more calcium than onion - onion has 23mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 16 times more iron than onion - onion has 0.21mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 402% more potassium than onion - onion has 146mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both almonds and onion contain significant amounts of isorhamnetin and kaempferol.
| Almonds | Onion | |
|---|---|---|
| isorhamnetin | 2.64 mg | 5.01 mg |
| kaempferol | 0.39 mg | 0.65 mg |
| Quercetin | 0.36 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almonds and onion contain small amounts of beta-carotene and lutein + zeaxanthin.
| Almonds | Onion | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 1 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and onion contain small amounts of alpha linoleic acid (ALA).
| Almonds | Onion | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.004 G |
| Total | 0.003 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than onion per 100 grams.
| Almonds | Onion | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.013 G |
| Total | 12.326 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or almonds contain more calories in 100 grams?Almond is high in calories and onion has 90% less calories than almond - onion has 40 calories in 100g and almond has 579 calories.
Does onion or almonds have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than almond - onion has 9.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does onion or almonds contain more calcium?
Almond is a rich source of calcium and it has 10 times more calcium than onion - onion has 23mg of calcium in 100 grams and almond has 269mg of calcium.
Does onion or almonds contain more iron?
Almond is an abundant source of iron and it has 16 times more iron than onion - onion has 0.21mg of iron in 100 grams and almond has 3.7mg of iron.
Does onion or almonds contain more potassium?
Almond is a rich source of potassium and it has 400% more potassium than onion - onion has 146mg of potassium in 100 grams and almond has 733mg of potassium.