Carrots vs. Onion

Nutrition comparison of Carrots and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of carrots versus onion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in carrots and onion:

  • Carrot has more riboflavin, niacin and pantothenic acid.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of carrots and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Carrots (Carrots, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Carrots src
Image of Onion src

Calories and Carbs

calories

Onion and carrots contain similar amounts of calories - onion has 40 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, carrots is similar to onion for protein, carbs and fat. Carrots has a macronutrient ratio of 9:86:6 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrots Onion
Protein 9% 11%
Carbohydrates 86% 87%
Fat 6% 3%
Alcohol ~ ~

carbohydrates

Onion and carrots contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Carrot is a great source of dietary fiber and it has 65% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Onion and carrots contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Onion and carrots contain similar amounts of protein - onion has 1.1g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both onion and carrots are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Onion and carrots contain similar amounts of Vitamin C - onion has 7.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has more Vitamin A than onion - carrot has 835ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

Onion and carrots contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Onion and carrots contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

Carrot has more riboflavin, niacin and pantothenic acid. Both carrots and onion contain significant amounts of thiamin, Vitamin B6 and folate.

Carrots Onion
Thiamin 0.066 MG 0.046 MG
Riboflavin 0.058 MG 0.027 MG
Niacin 0.983 MG 0.116 MG
Pantothenic acid 0.273 MG 0.123 MG
Vitamin B6 0.138 MG 0.12 MG
Folate 19 UG 19 UG

Minerals

calcium

Carrot has 43% more calcium than onion - onion has 23mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Onion and carrots contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Carrot is an excellent source of potassium and it has 119% more potassium than onion - onion has 146mg of potassium per 100 grams and carrot has 320mg 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 carrots and onion contain small amounts of luteolin and myricetin.

Carrots Onion
luteolin 0.11 mg 0.02 mg
kaempferol 0.24 mg 0.65 mg
myricetin 0.04 mg 0.03 mg
Quercetin 0.21 mg 20.3 mg
apigenin ~ 0.01 mg
isorhamnetin ~ 5.01 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,

Carrots Onion
beta-carotene 8285 UG 1 UG
alpha-carotene 3477 UG ~
lycopene 1 UG ~
lutein + zeaxanthin 256 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both carrots and onion contain small amounts of alpha linoleic acid (ALA).

Carrots Onion
alpha linoleic acid 0.002 G 0.004 G
Total 0.002 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than onion per 100 grams.

Carrots Onion
linoleic acid 0.1 G 0.013 G
Total 0.1 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.

Note: The specific food items compared are: Carrots (Carrots, raw) and Onion (Onions, raw) .

Carrots g

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G Water G
G Starch G
G Alcohol G


FAQ

Does onion or carrots contain more calories in 100 grams?
Onion and carrots contain similar amounts of calories - onion has 40 calories in 100g and carrot has 41 calories.

Does onion or carrots have more carbohydrates?
By weight, onion and carrots contain similar amounts of carbs - onion has 9.3g of carbs for 100g and carrot has 9.6g of carbohydrates.

Does onion or carrots contain more potassium?
Carrot is a rich source of potassium and it has 120% more potassium than onion - onion has 146mg of potassium in 100 grams and carrot has 320mg of potassium.