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.
Detailed nutritional comparison of avocado and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Onion src

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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Onion (Onions, raw) .

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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.

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