Oatmeal vs. Onion
Nutrition comparison of Oatmeal and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and onion:
- Oatmeal has more thiamin, riboflavin and niacin, however, onion contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Onion has 25.4 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and onion has 89% less calories than oatmeal - onion has 40 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, lighter in carbs and heavier in fat compared to onion per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Onion | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 69% | 87% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and onion has 86% less carbohydrates than oatmeal - onion has 9.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 476% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Onion and oatmeal contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 13 times more protein than onion - onion has 1.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Onion has 25.4 times less saturated fat than oatmeal - onion has 0.04g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than oatmeal - onion has 7.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Onion and oatmeal contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Onion and oatmeal contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Onion and oatmeal contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and niacin, however, onion contains more pantothenic acid. Both oatmeal and onion contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Onion | |
|---|---|---|
| Thiamin | 0.73 MG | 0.046 MG |
| Riboflavin | 0.14 MG | 0.027 MG |
| Niacin | 0.78 MG | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | 0.12 MG | 0.12 MG |
| Folate | 32 UG | 19 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 126% more calcium than onion - onion has 23mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 19 times more iron than onion - onion has 0.21mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 140% more potassium than onion - onion has 146mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and onion has 90% less calories than oatmeal - onion has 40 calories in 100g and oatmeal has 367 calories.
Does onion or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and onion has 90% fewer carbohydrates than oatmeal - onion has 9.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does onion or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 19 times more iron than onion - onion has 0.21mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does onion or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 140% more potassium than onion - onion has 146mg of potassium in 100 grams and oatmeal has 350mg of potassium.