White Rice vs. Onion
Nutrition comparison of Cooked White Rice and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and onion:
- Onion has 67% less carbohydrates than white rice.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, onion contains more Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and onion has 69% less calories than white rice - white rice has 130 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, white rice is heavier in carbs and similar to onion for protein and fat. White rice has a macronutrient ratio of 8:91:2 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Onion | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 91% | 87% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 67% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Onion has 467% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
White rice has less sugar than onion - onion has 4.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and onion contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both white rice and onion are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than white rice - onion has 7.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Onion and white rice contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Onion and white rice contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Onion and white rice contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, onion contains more Vitamin B6. Both white rice and onion contain significant amounts of riboflavin.
| White Rice | Onion | |
|---|---|---|
| Thiamin | 0.167 MG | 0.046 MG |
| Riboflavin | 0.016 MG | 0.027 MG |
| Niacin | 1.835 MG | 0.116 MG |
| Pantothenic acid | 0.411 MG | 0.123 MG |
| Vitamin B6 | 0.05 MG | 0.12 MG |
| Folate | 58 UG | 19 UG |
Minerals
calcium
Onion has 667% more calcium than white rice - white rice has 3mg of calcium per 100 grams and onion has 23mg of calcium.
iron
White rice has 610% more iron than onion - white rice has 1.5mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Onion has 403% more potassium than white rice - white rice has 29mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and onion contain small amounts of alpha linoleic acid (ALA).
| White Rice | Onion | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.004 G |
| Total | 0.01 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and onion contain small amounts of linoleic acid.
| White Rice | Onion | |
|---|---|---|
| linoleic acid | 0.046 G | 0.013 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Onion (Onions, raw) .
Cooked White Rice 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 white rice or onion contain more calories in 100 grams?White rice is high in calories and onion has 70% less calories than white rice - white rice has 130 calories in 100g and onion has 40 calories.
Does white rice or onion have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and onion has 9.3g of carbohydrates.