Pork vs. Onion
Nutrition comparison of Cooked Pork and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and onion:
- Onion has signficantly more dietary fiber than pork.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and onion has 87% less calories than pork - pork has 297 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, pork is much heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Pork has a macronutrient ratio of 36:0:65 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Onion | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | ~ | 87% |
| Fat | 65% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Onion has signficantly more dietary fiber than pork - onion has 1.7g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than onion - onion has 4.2g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 22 times more protein than onion - pork has 25.7g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Pork is high in saturated fat and onion has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
cholesterol
Onion has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 957% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Pork and onion contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than onion - pork has 21iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Pork and onion contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Onion and pork contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate.
| Pork | Onion | |
|---|---|---|
| Thiamin | 0.706 MG | 0.046 MG |
| Riboflavin | 0.22 MG | 0.027 MG |
| Niacin | 4.206 MG | 0.116 MG |
| Pantothenic acid | 0.52 MG | 0.123 MG |
| Vitamin B6 | 0.391 MG | 0.12 MG |
| Folate | 6 UG | 19 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Pork and onion contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Pork has 514% more iron than onion - pork has 1.3mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Pork is an excellent source of potassium and it has 148% more potassium than onion - pork has 362mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than onion per 100 grams.
| Pork | Onion | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.004 G |
| Total | 0.07 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than onion per 100 grams.
| Pork | Onion | |
|---|---|---|
| linoleic acid | 1.64 G | 0.013 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 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.
Cooked Pork 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 pork or onion contain more calories in 100 grams?Pork is high in calories and onion has 90% less calories than pork - pork has 297 calories in 100g and onion has 40 calories.
Is pork or onion better for protein?
Pork is a fantastic source of protein and it has 22 times more protein than onion - pork has 25.7g of protein per 100 grams and onion has 1.1g of protein.
Does onion or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and pork has no carbs..
Does pork or onion contain more potassium?
Pork is a rich source of potassium and it has 150% more potassium than onion - pork has 362mg of potassium in 100 grams and onion has 146mg of potassium.