Apple vs. Onion
Nutrition comparison of Apple and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and onion:
- Apple is a great source of dietary fiber.
- Onion has 59% less sugar than apple.
- Onion has more Vitamin B6 and folate.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Onion and apple contain similar amounts of calories - onion has 40 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to onion for fat. Apple has a macronutrient ratio of 2:95:3 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Onion | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 95% | 87% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and apple contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 41% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Onion has 59% less sugar than apple - onion has 4.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Onion and apple contain similar amounts of protein - onion has 1.1g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both onion and apple are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Onion has 61% more Vitamin C than apple - onion has 7.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and onion contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and apple contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Onion and apple contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Onion has more Vitamin B6 and folate. Both apple and onion contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Apple | Onion | |
|---|---|---|
| Thiamin | 0.017 MG | 0.046 MG |
| Riboflavin | 0.026 MG | 0.027 MG |
| Niacin | 0.091 MG | 0.116 MG |
| Pantothenic acid | 0.061 MG | 0.123 MG |
| Vitamin B6 | 0.041 MG | 0.12 MG |
| Folate | 3 UG | 19 UG |
Minerals
calcium
Onion has 283% more calcium than apple - onion has 23mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Onion and apple contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Onion and apple contain similar amounts of potassium - onion has 146mg of potassium per 100 grams and apple has 107mg 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, both apple and onion contain small amounts of luteolin.
| Apple | Onion | |
|---|---|---|
| luteolin | 0.12 mg | 0.02 mg |
| kaempferol | 0.14 mg | 0.65 mg |
| Quercetin | 4.01 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and onion contain small amounts of alpha linoleic acid (ALA).
| Apple | Onion | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.004 G |
| Total | 0.009 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both apple and onion contain small amounts of linoleic acid.
| Apple | Onion | |
|---|---|---|
| linoleic acid | 0.043 G | 0.013 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Onion and apple contain similar amounts of calories - onion has 40 calories in 100g and apple has 52 calories.
Does onion or apple have more carbohydrates?
By weight, onion and apple contain similar amounts of carbs - onion has 9.3g of carbs for 100g and apple has 13.8g of carbohydrates.