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.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Onion src

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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Onion (Onions, raw) .

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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.

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