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.
Detailed nutritional comparison of milk 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: 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.


Image of Milk src
Image of Onion src

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 26:38:36 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Onion
Protein 26% 10%
Carbohydrates 38% 88%
Fat 36% 2%
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 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 Milk or Onion .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Onion (Onions, raw) .

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G Water G
G Starch G
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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.

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