Grapes vs. Onion
Nutrition comparison of Grapes and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and onion:
- Grape has more riboflavin, however, onion contains more folate.
- Onion has 73% less sugar than grape.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 42% less calories than grape - onion has 40 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to onion for fat. Grapes has a macronutrient ratio of 4:95:2 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Onion | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 48% less carbohydrates than grape - onion has 9.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Onion has 89% more dietary fiber than grape - onion has 1.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Onion has 73% less sugar than grape - onion has 4.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Onion and grapes contain similar amounts of protein - onion has 1.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both onion and grapes are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Onion has 131% more Vitamin C than grape - onion has 7.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and onion contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and grapes contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Onion and grapes contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin, however, onion contains more folate. Both grapes and onion contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Grapes | Onion | |
|---|---|---|
| Thiamin | 0.069 MG | 0.046 MG |
| Riboflavin | 0.07 MG | 0.027 MG |
| Niacin | 0.188 MG | 0.116 MG |
| Pantothenic acid | 0.05 MG | 0.123 MG |
| Vitamin B6 | 0.086 MG | 0.12 MG |
| Folate | 2 UG | 19 UG |
Minerals
calcium
Onion has 130% more calcium than grape - onion has 23mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Onion and grapes contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 31% more potassium than onion - onion has 146mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
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,
| Grapes | Onion | |
|---|---|---|
| beta-carotene | 39 UG | 1 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than onion per 100 grams.
| Grapes | Onion | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.004 G |
| Total | 0.011 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and onion contain small amounts of linoleic acid.
| Grapes | Onion | |
|---|---|---|
| linoleic acid | 0.037 G | 0.013 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Onion has 40% less calories than grape - onion has 40 calories in 100g and grape has 69 calories.
Does onion or grapes have more carbohydrates?
By weight, onion has 50% fewer carbohydrates than grape - onion has 9.3g of carbs for 100g and grape has 18.1g of carbohydrates.