Plums vs. Onion
Nutrition comparison of Plums and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and onion:
- Onion has 57% less sugar than plum.
- Plum has more niacin, however, onion contains more Vitamin B6 and folate.
USDA sources for nutritional information: Plums (Plums, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and onion contain similar amounts of calories - plum has 46 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, plums is lighter in protein and similar to onion for carbs and fat. Plums has a macronutrient ratio of 6:89:5 and for onion, 11:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Onion | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 89% | 88% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and onion contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Plums and onion contain similar amounts of dietary fiber - plum has 1.4g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Onion has 57% less sugar than plum - plum has 9.9g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Plums and onion contain similar amounts of protein - plum has 0.7g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both plums and onion are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Plums and onion contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than onion - plum has 17ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Plums and onion contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Plums and onion contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Plum has more niacin, however, onion contains more Vitamin B6 and folate. Both plums and onion contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Plums | Onion | |
|---|---|---|
| Thiamin | 0.028 MG | 0.046 MG |
| Riboflavin | 0.026 MG | 0.027 MG |
| Niacin | 0.417 MG | 0.116 MG |
| Pantothenic acid | 0.135 MG | 0.123 MG |
| Vitamin B6 | 0.029 MG | 0.12 MG |
| Folate | 5 UG | 19 UG |
Minerals
calcium
Onion has 283% more calcium than plum - plum has 6mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Plums and onion contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Plums and onion contain similar amounts of potassium - plum has 157mg of potassium per 100 grams and onion has 146mg 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,
| Plums | Onion | |
|---|---|---|
| Quercetin | 0.9 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and onion contain small amounts of linoleic acid.
| Plums | Onion | |
|---|---|---|
| linoleic acid | 0.044 G | 0.013 G |
| Total | 0.044 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.
Plums 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 plums or onion contain more calories in 100 grams?Plums and onion contain similar amounts of calories - plum has 46 calories in 100g and onion has 40 calories.
Does plums or onion have more carbohydrates?
By weight, plums and onion contain similar amounts of carbs - plum has 11.4g of carbs for 100g and onion has 9.3g of carbohydrates.