Onions vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Onions 27
Spices 310
Protein (g)
Onions 0.970
Spices 11.4
Carbs (g)
Onions 5.74
Spices 65.4
Fat (g)
Onions 0.470
Spices 5.85
Fiber (g)
Onions 1.80
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 0.970g per 100g.
Which has fewer calories?
Onions, young green, tops only — 27 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 | 27 kcal | 310 kcal | -91% |
| Macronutrients | |||
| Water | 92.3 g | 11.9 g | +676% |
| Protein | 0.970 g | 11.4 g | -92% |
| Total lipid (fat) | 0.470 g | 5.85 g | -92% |
| Carbohydrate, by difference | 5.74 g | 65.4 g | -91% |
| Fiber, total dietary | 1.80 g | 3.90 g | -54% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.165 g | 1.59 g | -90% |
| Fatty acids, total monounsaturated | 0.042 g | 0.429 g | -90% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.4 mg | 80.8 mg | -83% |
| Thiamin (Vitamin B1) | 0.030 mg | 0.115 mg | -74% |
| Riboflavin (Vitamin B2) | 0.026 mg | 0.267 mg | -90% |
| Niacin (Vitamin B3) | 0.330 mg | 1.46 mg | -77% |
| Pantothenic acid (Vitamin B5) | 0.138 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.088 mg | 1.01 mg | -91% |
| Biotin (Vitamin B7) | 30.0 ug | 93.0 ug | -68% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 4.30 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 200 ug | 27.0 ug | +641% |
| Carotene, beta | 2400 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 52.0 mg | 111 mg | -53% |
| Iron, Fe | 0.510 mg | 11.1 mg | -95% |
| Magnesium, Mg | 16.0 mg | 264 mg | -94% |
| Phosphorus, P | 25.0 mg | 252 mg | -90% |
| Potassium, K | 159 mg | 1724 mg | -91% |
| Sodium, Na | 15.0 mg | 148 mg | -90% |
| Zinc, Zn | 0.200 mg | 1.09 mg | -82% |
| Copper, Cu | 0.031 mg | 0.328 mg | -91% |
| Manganese, Mn | 0.150 mg | 28.4 mg | -99% |
| Selenium, Se | 0.500 ug | 5.60 ug | -91% |
| Other Nutrients | |||
| Energy | 112 kj | 1298 kj | -91% |
| Ash | 0.510 g | 5.45 g | -91% |
| Total Sugars | 3.91 g | — | |
| Sucrose | 0.160 g | — | |
| Glucose | 1.64 g | — | |
| Fructose | 2.12 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 93.0 ug | -68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 93.0 ug | -68% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4000 IU | 530 IU | +655% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 858 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 156 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.023 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.011 g | 0.006 g | +83% |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 0.085 g | 1.16 g | -93% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | 0.247 g | -91% |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0.003 g | +33% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.004 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.034 g | 0.390 g | -91% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.034 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.006 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.121 g | 2.07 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.081 g | 0.754 g | -89% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.081 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.040 g | 1.24 g | -97% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.040 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.013 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.006 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Apigenin | 0.010 mg | — | |
| Luteolin | 0.020 mg | — | |
| Kaempferol | 3.60 mg | 205 mg | -98% |
| Myricetin | 0.030 mg | — | |
| Quercetin | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.