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.
Detailed nutritional comparison of apple 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: 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.


Image of Apple src
Image of Onion src

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

Macro Ratios from Calories:

Apple Onion
Protein 2% 10%
Carbohydrates 95% 88%
Fat 3% 2%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Apple Onion
beta-carotene 27 UG 1 UG
lutein + zeaxanthin 29 UG 4 UG

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 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 Apple or Onion .

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

Apple g

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G Water G
G Starch G
G Alcohol 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.

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