Tumeric vs. Onion
Nutrition comparison of Tumeric and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and onion:
- Onion has 42.7 times less saturated fat than tumeric.
- Tumeric has more riboflavin, niacin and pantothenic acid.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and onion has 87% less calories than tumeric - onion has 40 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is lighter in carbs, heavier in fat and similar to onion for protein. Tumeric has a macronutrient ratio of 12:79:9 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Onion | |
|---|---|---|
| Protein | 12% | 11% |
| Carbohydrates | 79% | 87% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and onion has 86% less carbohydrates than tumeric - onion has 9.3g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Tumeric is an excellent source of dietary fiber and it has 12 times more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Onion and tumeric contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 780% more protein than onion - onion has 1.1g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Onion has 42.7 times less saturated fat than tumeric - onion has 0.04g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and onion are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 957% more Vitamin C than tumeric - onion has 7.4mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Onion and tumeric contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 220 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Onion and tumeric contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Tumeric has more riboflavin, niacin and pantothenic acid. Both tumeric and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Tumeric | Onion | |
|---|---|---|
| Thiamin | 0.058 MG | 0.046 MG |
| Riboflavin | 0.15 MG | 0.027 MG |
| Niacin | 1.35 MG | 0.116 MG |
| Pantothenic acid | 0.542 MG | 0.123 MG |
| Vitamin B6 | 0.107 MG | 0.12 MG |
| Folate | 20 UG | 19 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 630% more calcium than onion - onion has 23mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 260 times more iron than onion - onion has 0.21mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Tumeric is an excellent source of potassium and it has 13 times more potassium than onion - onion has 146mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than onion per 100 grams.
| Tumeric | Onion | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.004 G |
| Total | 0.084 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than onion per 100 grams.
| Tumeric | Onion | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.013 G |
| Total | 0.753 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.
Tumeric g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 tumeric contain more calories in 100 grams?Tumeric is high in calories and onion has 90% less calories than tumeric - onion has 40 calories in 100g and tumeric has 312 calories.
Does onion or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and onion has 90% fewer carbohydrates than tumeric - onion has 9.3g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does onion or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 630% more calcium than onion - onion has 23mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does onion or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 260 times more iron than onion - onion has 0.21mg of iron in 100 grams and tumeric has 55mg of iron.
Does onion or tumeric contain more potassium?
Tumeric is a rich source of potassium and it has 13 times more potassium than onion - onion has 146mg of potassium in 100 grams and tumeric has 2080mg of potassium.