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.
Detailed nutritional comparison of oatmeal 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Onion src

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, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Onion
Protein 17% 10%
Carbohydrates 69% 88%
Fat 15% 2%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oatmeal or Onion .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Onion (Onions, raw) .

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G Water G
G Starch G
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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.