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:
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 27:64:9 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Broccoli | Onion | |
---|---|---|
Protein | 27% | 10% |
Carbohydrates | 64% | 88% |
Fat | 9% | 2% |
Alcohol | ~ | ~ |
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.
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.
Onion and broccoli contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Broccoli has 156% more protein than onion - onion has 1.1g of protein per 100 grams and broccoli has 2.8g of protein.
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.
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.
Broccoli has more Vitamin A than onion - broccoli has 31ug of Vitamin A per 100 grams and onion does not contain significant amounts.
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.
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.
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 |
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.
Broccoli has 248% more iron than onion - onion has 0.21mg of iron per 100 grams and broccoli has 0.73mg of iron.
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.
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 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 |
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 |
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 |
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 Broccoli or Onion .
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 % |
|
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 | |||