Onions vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Onions 34
Spices 310
Protein (g)
Onions 1.90
Spices 11.4
Carbs (g)
Onions 6.50
Spices 65.4
Fat (g)
Onions 0.400
Spices 5.85
Fiber (g)
Onions 2.40
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 1.90g per 100g.
Which has fewer calories?
Onions, welsh, raw — 34 vs 310 kcal per 100g.
Which is more nutrient-dense?
Spices, saffron scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Onions | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 310 kcal | -89% |
| Macronutrients | |||
| Water | 90.5 g | 11.9 g | +661% |
| Protein | 1.90 g | 11.4 g | -83% |
| Total lipid (fat) | 0.400 g | 5.85 g | -93% |
| Carbohydrate, by difference | 6.50 g | 65.4 g | -90% |
| Fiber, total dietary | 2.40 g | 3.90 g | -38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.067 g | 1.59 g | -96% |
| Fatty acids, total monounsaturated | 0.056 g | 0.429 g | -87% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 27.0 mg | 80.8 mg | -67% |
| Thiamin (Vitamin B1) | 0.050 mg | 0.115 mg | -57% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.267 mg | -66% |
| Niacin (Vitamin B3) | 0.400 mg | 1.46 mg | -73% |
| Pantothenic acid (Vitamin B5) | 0.169 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.072 mg | 1.01 mg | -93% |
| Biotin (Vitamin B7) | 16.0 ug | 93.0 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 5.30 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 27.0 ug | |
| Vitamin E (alpha-tocopherol) | 0.510 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 111 mg | -84% |
| Iron, Fe | 1.22 mg | 11.1 mg | -89% |
| Magnesium, Mg | 23.0 mg | 264 mg | -91% |
| Phosphorus, P | 49.0 mg | 252 mg | -81% |
| Potassium, K | 212 mg | 1724 mg | -88% |
| Sodium, Na | 17.0 mg | 148 mg | -89% |
| Zinc, Zn | 0.520 mg | 1.09 mg | -52% |
| Copper, Cu | 0.070 mg | 0.328 mg | -79% |
| Manganese, Mn | 0.137 mg | 28.4 mg | -100% |
| Selenium, Se | 0.600 ug | 5.60 ug | -89% |
| Other Nutrients | |||
| Energy | 142 kj | 1298 kj | -89% |
| Ash | 0.700 g | 5.45 g | -87% |
| Total Sugars | 2.18 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 93.0 ug | -83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | 93.0 ug | -83% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 1160 IU | 530 IU | +119% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 193 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.006 g | -67% |
| SFA 16:0 (Palmitic acid) | 0.060 g | 1.16 g | -95% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.247 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.056 g | 0.390 g | -86% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.006 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.156 g | 2.07 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.148 g | 0.754 g | -80% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.008 g | 1.24 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.013 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.006 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.021 g | — | |
| Threonine (EAA) | 0.074 g | — | |
| Isoleucine (EAA, BCAA) | 0.081 g | — | |
| Leucine (EAA, BCAA) | 0.113 g | — | |
| Lysine (EAA) | 0.095 g | — | |
| Methionine (EAA) | 0.021 g | — | |
| Phenylalanine (EAA) | 0.061 g | — | |
| Tyrosine (conditionally essential) | 0.055 g | — | |
| Valine (EAA, BCAA) | 0.084 g | — | |
| Arginine (conditionally essential) | 0.137 g | — | |
| Histidine (EAA) | 0.033 g | — | |
| Alanine | 0.086 g | — | |
| Aspartic acid | 0.176 g | — | |
| Glutamic acid | 0.393 g | — | |
| Glycine (conditionally essential) | 0.094 g | — | |
| Proline (conditionally essential) | 0.126 g | — | |
| Serine | 0.086 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Kaempferol | 25.0 mg | 205 mg | -88% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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