Oats vs. Onion
Nutrition comparison of Oats and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and onion:
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Onion has 27.9 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and onion has 90% less calories than oat - oat has 389 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to onion per calorie. Oats has a macronutrient ratio of 17:67:16 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Onion | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 67% | 87% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and onion has 86% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 524% more dietary fiber than onion - oat has 10.6g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Oat has less sugar than onion - onion has 4.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 14 times more protein than onion - oat has 16.9g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Onion has 27.9 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than oat - onion has 7.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Onion and oats contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Onion and oats contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Onion and oats contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both oats and onion contain significant amounts of Vitamin B6.
| Oats | Onion | |
|---|---|---|
| Thiamin | 0.763 MG | 0.046 MG |
| Riboflavin | 0.139 MG | 0.027 MG |
| Niacin | 0.961 MG | 0.116 MG |
| Pantothenic acid | 1.349 MG | 0.123 MG |
| Vitamin B6 | 0.119 MG | 0.12 MG |
| Folate | 56 UG | 19 UG |
Minerals
calcium
Oat is a great source of calcium and it has 135% more calcium than onion - oat has 54mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Oat is an excellent source of iron and it has 21 times more iron than onion - oat has 4.7mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Oat is an excellent source of potassium and it has 194% more potassium than onion - oat has 429mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than onion per 100 grams.
| Oats | Onion | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.004 G |
| Total | 0.111 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than onion per 100 grams.
| Oats | Onion | |
|---|---|---|
| linoleic acid | 2.424 G | 0.013 G |
| Total | 2.424 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.
Oats 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 oats or onion contain more calories in 100 grams?Oat is high in calories and onion has 90% less calories than oat - oat has 389 calories in 100g and onion has 40 calories.
Does oats or onion have more carbohydrates?
By weight, oat is high in carbohydrates and onion has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and onion has 9.3g of carbohydrates.
Does oats or onion contain more iron?
Oat is an abundant source of iron and it has 21 times more iron than onion - oat has 4.7mg of iron in 100 grams and onion has 0.21mg of iron.
Does oats or onion contain more potassium?
Oat is a rich source of potassium and it has 190% more potassium than onion - oat has 429mg of potassium in 100 grams and onion has 146mg of potassium.