Beef vs. Onion
Nutrition comparison of Cooked Beef and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and onion:
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Onion has signficantly more dietary fiber than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and onion has 86% less calories than beef - beef has 277 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Beef has a macronutrient ratio of 38:0:62 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Onion | |
|---|---|---|
| Protein | 38% | 11% |
| Carbohydrates | ~ | 87% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Onion has signficantly more dietary fiber than beef - onion has 1.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than onion - onion has 4.2g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 22 times more protein than onion - beef has 25.4g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Beef is high in saturated fat and onion has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
trans fat
Onion has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and onion does not contain significant amounts.
cholesterol
Onion has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than beef - onion has 7.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and onion contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Beef and onion contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Beef and onion contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Beef and onion contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and onion contain significant amounts of thiamin and folate.
| Beef | Onion | |
|---|---|---|
| Thiamin | 0.051 MG | 0.046 MG |
| Riboflavin | 0.176 MG | 0.027 MG |
| Niacin | 4.537 MG | 0.116 MG |
| Pantothenic acid | 0.658 MG | 0.123 MG |
| Vitamin B6 | 0.336 MG | 0.12 MG |
| Folate | 11 UG | 19 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 52% more calcium than onion - beef has 35mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Beef is a great source of iron and it has 971% more iron than onion - beef has 2.3mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Beef is a great source of potassium and it has 88% more potassium than onion - beef has 275mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than onion per 100 grams.
| Beef | Onion | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.004 G |
| Total | 0.056 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than onion per 100 grams.
| Beef | Onion | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.013 G |
| Total | 0.402 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.
Cooked Beef 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 beef or onion contain more calories in 100 grams?Beef is high in calories and onion has 90% less calories than beef - beef has 277 calories in 100g and onion has 40 calories.
Is beef or onion better for protein?
Beef is a fantastic source of protein and it has 22 times more protein than onion - beef has 25.4g of protein per 100 grams and onion has 1.1g of protein.
Does onion or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and beef has no carbs..