Orange vs. Onion
Nutrition comparison of Orange and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and onion:
- Onion has 54% less sugar than orange.
- Orange has more thiamin, niacin and pantothenic acid, however, onion contains more Vitamin B6.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and onion contain similar amounts of calories - orange has 46 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to onion for fat. Orange has a macronutrient ratio of 6:91:4 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Onion | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 87% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and onion contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 41% more dietary fiber than onion - orange has 2.4g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Onion has 54% less sugar than orange - orange has 9.1g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Orange and onion contain similar amounts of protein - orange has 0.7g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both orange and onion are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 508% more Vitamin C than onion - orange has 45mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than onion - orange has 11ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Orange and onion contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Onion and orange contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and pantothenic acid, however, onion contains more Vitamin B6. Both orange and onion contain significant amounts of riboflavin and folate.
| Orange | Onion | |
|---|---|---|
| Thiamin | 0.1 MG | 0.046 MG |
| Riboflavin | 0.04 MG | 0.027 MG |
| Niacin | 0.4 MG | 0.116 MG |
| Pantothenic acid | 0.25 MG | 0.123 MG |
| Vitamin B6 | 0.051 MG | 0.12 MG |
| Folate | 17 UG | 19 UG |
Minerals
calcium
Orange is a great source of calcium and it has 87% more calcium than onion - orange has 43mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Orange and onion contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Orange and onion contain similar amounts of potassium - orange has 169mg of potassium per 100 grams and onion has 146mg 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,
| Orange | Onion | |
|---|---|---|
| beta-carotene | 71 UG | 1 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than onion per 100 grams.
| Orange | Onion | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.004 G |
| Total | 0.011 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both orange and onion contain small amounts of linoleic acid.
| Orange | Onion | |
|---|---|---|
| linoleic acid | 0.031 G | 0.013 G |
| Total | 0.031 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.
Orange 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 orange or onion contain more calories in 100 grams?Orange and onion contain similar amounts of calories - orange has 46 calories in 100g and onion has 40 calories.
Does orange or onion have more carbohydrates?
By weight, orange and onion contain similar amounts of carbs - orange has 11.5g of carbs for 100g and onion has 9.3g of carbohydrates.