Jalapeno vs. Onion
Nutrition comparison of Jalapeno and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jalapeno
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jalapeno and onion:
- Jalapeno has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Jalapeno is a great source of dietary fiber and potassium.
- Jalapeno is an excellent source of Vitamin C.
USDA sources for nutritional information: Jalapeno (Peppers, jalapeno, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jalapeno and onion contain similar amounts of calories - jalapeno has 29 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, jalapeno is lighter in carbs, heavier in fat and similar to onion for protein. Jalapeno has a macronutrient ratio of 11:80:9 and for onion, 11:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jalapeno | Onion | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 80% | 88% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Jalapeno and onion contain similar amounts of carbs - jalapeno has 6.5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Jalapeno is a great source of dietary fiber and it has 65% more dietary fiber than onion - jalapeno has 2.8g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Jalapeno and onion contain similar amounts of sugar - jalapeno has 4.1g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Jalapeno and onion contain similar amounts of protein - jalapeno has 0.91g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both jalapeno and onion are low in saturated fat - jalapeno has 0.09g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Jalapeno is an excellent source of Vitamin C and it has 15 times more Vitamin C than onion - jalapeno has 118.6mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Jalapeno has more Vitamin A than onion - jalapeno has 54ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Jalapeno has 178 times more Vitamin E than onion - jalapeno has 3.6mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Jalapeno and onion contain similar amounts of Vitamin K - jalapeno has 18.5ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Jalapeno has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both jalapeno and onion contain significant amounts of thiamin and folate.
| Jalapeno | Onion | |
|---|---|---|
| Thiamin | 0.04 MG | 0.046 MG |
| Riboflavin | 0.07 MG | 0.027 MG |
| Niacin | 1.28 MG | 0.116 MG |
| Pantothenic acid | 0.315 MG | 0.123 MG |
| Vitamin B6 | 0.419 MG | 0.12 MG |
| Folate | 27 UG | 19 UG |
Minerals
calcium
Onion has 92% more calcium than jalapeno - jalapeno has 12mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Jalapeno and onion contain similar amounts of iron - jalapeno has 0.25mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Jalapeno is a great source of potassium and it has 70% more potassium than onion - jalapeno has 248mg of potassium per 100 grams and onion has 146mg 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, jalapeno has more luteolin than onion per 100 grams, however, onion contains more quercetin, isorhamnetin and kaempferol than jalapeno per 100 grams.
| Jalapeno | Onion | |
|---|---|---|
| luteolin | 1.34 mg | 0.02 mg |
| Quercetin | 5.07 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 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,
| Jalapeno | Onion | |
|---|---|---|
| beta-carotene | 561 UG | 1 UG |
| alpha-carotene | 67 UG | ~ |
| lutein + zeaxanthin | 861 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jalapeno has more alpha linoleic acid (ALA) than onion per 100 grams.
| Jalapeno | Onion | |
|---|---|---|
| alpha linoleic acid | 0.05 G | 0.004 G |
| Total | 0.05 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, jalapeno has more linoleic acid than onion per 100 grams.
| Jalapeno | Onion | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.013 G |
| Total | 0.066 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.
Jalapeno 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 jalapeno or onion contain more calories in 100 grams?Jalapeno and onion contain similar amounts of calories - jalapeno has 29 calories in 100g and onion has 40 calories.
Does jalapeno or onion have more carbohydrates?
By weight, jalapeno and onion contain similar amounts of carbs - jalapeno has 6.5g of carbs for 100g and onion has 9.3g of carbohydrates.