Avocado vs. Onion
Nutrition comparison of Avocado and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and onion:
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Onion has 49.6 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and onion has 76% less calories than avocado - onion has 40 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Avocado has a macronutrient ratio of 4:19:77 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Onion | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 19% | 87% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and avocado contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 300% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Onion and avocado contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Onion and avocado contain similar amounts of protein - onion has 1.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Onion has 49.6 times less saturated fat than avocado - onion has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Onion and avocado contain similar amounts of Vitamin C - onion has 7.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than onion - avocado has 7ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Avocado has 97 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 51 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and onion contain significant amounts of thiamin.
| Avocado | Onion | |
|---|---|---|
| Thiamin | 0.075 MG | 0.046 MG |
| Riboflavin | 0.143 MG | 0.027 MG |
| Niacin | 1.912 MG | 0.116 MG |
| Pantothenic acid | 1.463 MG | 0.123 MG |
| Vitamin B6 | 0.287 MG | 0.12 MG |
| Folate | 89 UG | 19 UG |
Minerals
calcium
Onion has 77% more calcium than avocado - onion has 23mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 190% more iron than onion - onion has 0.21mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 247% more potassium than onion - onion has 146mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Avocado | Onion | |
|---|---|---|
| beta-carotene | 63 UG | 1 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than onion per 100 grams.
| Avocado | Onion | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.004 G |
| Total | 0.125 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than onion per 100 grams.
| Avocado | Onion | |
|---|---|---|
| linoleic acid | 1.674 G | 0.013 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 onion or avocado contain more calories in 100 grams?Avocado is high in calories and onion has 80% less calories than avocado - onion has 40 calories in 100g and avocado has 167 calories.
Does onion or avocado have more carbohydrates?
By weight, onion and avocado contain similar amounts of carbs - onion has 9.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does onion or avocado contain more potassium?
Avocado is a rich source of potassium and it has 250% more potassium than onion - onion has 146mg of potassium in 100 grams and avocado has 507mg of potassium.