Milk vs. Onion
Nutrition comparison of Milk and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and onion:
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, onion contains more Vitamin B6 and folate.
- Milk is an excellent source of calcium.
- Onion has 28.9 times less saturated fat than milk.
- Onion has signficantly more dietary fiber than milk.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and milk contain similar amounts of calories - onion has 40 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Milk has a macronutrient ratio of 27:38:35 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Onion | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 38% | 87% |
| Fat | 35% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and milk contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Onion has signficantly more dietary fiber than milk - onion has 1.7g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Onion and milk contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 200% more protein than onion - onion has 1.1g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Onion has 28.9 times less saturated fat than milk - onion has 0.04g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and onion are low in trans fat - milk has 0.09g of trans fat per 100 grams and onion does not contain significant amounts.
cholesterol
Both milk and onion are low in cholesterol - milk has 8mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 36 times more Vitamin C than milk - onion has 7.4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than onion - milk has 55ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than onion - milk has 49iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and milk contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Onion and milk contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, onion contains more Vitamin B6 and folate. Both milk and onion contain significant amounts of thiamin and niacin.
| Milk | Onion | |
|---|---|---|
| Thiamin | 0.039 MG | 0.046 MG |
| Riboflavin | 0.185 MG | 0.027 MG |
| Niacin | 0.092 MG | 0.116 MG |
| Pantothenic acid | 0.356 MG | 0.123 MG |
| Vitamin B6 | 0.038 MG | 0.12 MG |
| Folate | 5 UG | 19 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 422% more calcium than onion - onion has 23mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Onion and milk contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Onion and milk contain similar amounts of potassium - onion has 146mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
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, both milk and onion contain small amounts of beta-carotene.
| Milk | Onion | |
|---|---|---|
| beta-carotene | 4 UG | 1 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and onion contain small amounts of alpha linoleic acid (ALA).
| Milk | Onion | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.004 G |
| Total | 0.008 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than onion per 100 grams.
| Milk | Onion | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.013 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Onion and milk contain similar amounts of calories - onion has 40 calories in 100g and milk has 50 calories.
Does onion or milk have more carbohydrates?
By weight, onion and milk contain similar amounts of carbs - onion has 9.3g of carbs for 100g and milk has 4.8g of carbohydrates.
Does onion or milk contain more calcium?
Milk is a rich source of calcium and it has 420% more calcium than onion - onion has 23mg of calcium in 100 grams and milk has 120mg of calcium.