Broccoli vs. Onion
Nutrition comparison of Broccoli and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and onion:
- Broccoli has more riboflavin, niacin, pantothenic acid and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and broccoli contain similar amounts of calories - onion has 40 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Onion | |
|---|---|---|
| Protein | 28% | 11% |
| Carbohydrates | 65% | 87% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and broccoli contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 53% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Onion and broccoli contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 156% more protein than onion - onion has 1.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both onion and broccoli are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 11 times more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than onion - broccoli has 31ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and broccoli contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 253 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid and folate. Both broccoli and onion contain significant amounts of thiamin and Vitamin B6.
| Broccoli | Onion | |
|---|---|---|
| Thiamin | 0.071 MG | 0.046 MG |
| Riboflavin | 0.117 MG | 0.027 MG |
| Niacin | 0.639 MG | 0.116 MG |
| Pantothenic acid | 0.573 MG | 0.123 MG |
| Vitamin B6 | 0.175 MG | 0.12 MG |
| Folate | 63 UG | 19 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 104% more calcium than onion - onion has 23mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 248% more iron than onion - onion has 0.21mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 116% more potassium than onion - onion has 146mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more luteolin and kaempferol than onion per 100 grams, however, onion contains more quercetin and isorhamnetin than broccoli per 100 grams. Both broccoli and onion contain small amounts of myricetin.
| Broccoli | Onion | |
|---|---|---|
| luteolin | 0.8 mg | 0.02 mg |
| kaempferol | 7.84 mg | 0.65 mg |
| myricetin | 0.06 mg | 0.03 mg |
| Quercetin | 3.26 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 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,
| Broccoli | Onion | |
|---|---|---|
| beta-carotene | 361 UG | 1 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than onion per 100 grams.
| Broccoli | Onion | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.004 G |
| Total | 0.0215 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and onion contain small amounts of linoleic acid.
| Broccoli | Onion | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.013 G |
| Total | 0.055 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.
Broccoli 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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 broccoli contain more calories in 100 grams?Onion and broccoli contain similar amounts of calories - onion has 40 calories in 100g and broccoli has 34 calories.
Does onion or broccoli have more carbohydrates?
By weight, onion and broccoli contain similar amounts of carbs - onion has 9.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does onion or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 120% more potassium than onion - onion has 146mg of potassium in 100 grams and broccoli has 316mg of potassium.