Carrots vs. Onion
Nutrition comparison of Carrots and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and onion:
- Carrot has more riboflavin, niacin and pantothenic acid.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Carrots (Carrots, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and carrots contain similar amounts of calories - onion has 40 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is similar to onion for protein, carbs and fat. Carrots has a macronutrient ratio of 9:86:6 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Onion | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 86% | 87% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and carrots contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 65% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Onion and carrots contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Onion and carrots contain similar amounts of protein - onion has 1.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both onion and carrots are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Onion and carrots contain similar amounts of Vitamin C - onion has 7.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than onion - carrot has 835ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and carrots contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Onion and carrots contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin, niacin and pantothenic acid. Both carrots and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Carrots | Onion | |
|---|---|---|
| Thiamin | 0.066 MG | 0.046 MG |
| Riboflavin | 0.058 MG | 0.027 MG |
| Niacin | 0.983 MG | 0.116 MG |
| Pantothenic acid | 0.273 MG | 0.123 MG |
| Vitamin B6 | 0.138 MG | 0.12 MG |
| Folate | 19 UG | 19 UG |
Minerals
calcium
Carrot has 43% more calcium than onion - onion has 23mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Onion and carrots contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 119% more potassium than onion - onion has 146mg of potassium per 100 grams and carrot has 320mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both carrots and onion contain small amounts of luteolin and myricetin.
| Carrots | Onion | |
|---|---|---|
| luteolin | 0.11 mg | 0.02 mg |
| kaempferol | 0.24 mg | 0.65 mg |
| myricetin | 0.04 mg | 0.03 mg |
| Quercetin | 0.21 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
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,
| Carrots | Onion | |
|---|---|---|
| beta-carotene | 8285 UG | 1 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrots and onion contain small amounts of alpha linoleic acid (ALA).
| Carrots | Onion | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.004 G |
| Total | 0.002 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than onion per 100 grams.
| Carrots | Onion | |
|---|---|---|
| linoleic acid | 0.1 G | 0.013 G |
| Total | 0.1 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.
Carrots 72g
(
large
)
|
Daily Values (%) |
Onion 150g
(
large
)
|
|||||
|---|---|---|---|---|---|---|---|
| 30KCAL 2% |
|
5% | calories | 100% |
|
60KCAL 3% | |
| 6.9G 3% |
|
5% | carbohydrates | 103% |
|
14G 6% | |
| 2G 8% |
|
5% | dietary fiber | 30% |
|
2.6G 10% | |
| 3.4G | 5% | sugar | 88% | 6.4G | |||
| 0.17G 0.3% |
|
13% | total fat | 5% |
|
0.15G 0.2% | |
| 0.02G 0.1% |
|
5% | saturated fat | 199% |
|
0.06G 0.4% | |
| 0.01G | 5% | monounsaturated fat | 99% | 0.02G | |||
| 0.07G | 133% | polyunsaturated fat | 5% | 0.03G | |||
| 50MG 3% |
|
733% | sodium | 5% |
|
6MG 0.4% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 601UG 86% |
|
>999% | Vitamin A | 5% |
|
||
| 4.2MG 6% |
|
5% | Vitamin C | 162% |
|
11MG 15% | |
| 24MG 2% |
|
5% | calcium | 46% |
|
35MG 4% | |
| 0.22MG 1% |
|
5% | iron | 45% |
|
0.32MG 2% | |
| 8.6MG 3% |
|
5% | magnesium | 74% |
|
15MG 5% | |
| 230MG 10% |
|
5% | potassium | 5% |
|
219MG 10% | |
| 0.05MG 4% |
|
5% | thiamin (Vit B1) | 40% |
|
0.07MG 6% | |
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | 5% |
|
0.04MG 4% | |
| 0.71MG 5% |
|
317% | niacin (Vit B3) | 5% |
|
0.17MG 1% | |
| 0.1MG 8% |
|
5% | Vitamin B6 | 80% |
|
0.18MG 14% | |
| 0.2MG 4% |
|
11% | pantothenic acid (Vit B5) | 5% |
|
0.18MG 4% | |
| 14UG 3% |
|
5% | folate (Vit B9) | 107% |
|
29UG 7% | |
| 0.48MG 3% |
|
>999% | Vitamin E | 5% |
|
0.03MG 0.2% | |
| 9.5UG 11% |
|
>999% | Vitamin K | 5% |
|
0.6UG 1% | |
| 0.67G 1% |
|
5% | protein | 154% |
|
1.7G 3% | |
| 6.3MG 2% |
|
5% | choline | 44% |
|
9.1MG 2% | |
| 0.03MG 3% |
|
5% | copper | 100% |
|
0.06MG 5% | |
| 2.3UG 0.1% |
|
35% | fluoride | 5% |
|
1.7UG 0.1% | |
| 0.1MG 6% |
|
5% | manganese | 90% |
|
0.19MG 11% | |
| 25MG 4% |
|
5% | phosphorus | 76% |
|
44MG 6% | |
| 0.07UG 0.1% |
|
5% | selenium | 970% |
|
0.75UG 1% | |
| 0.17MG 2% |
|
5% | zinc | 53% |
|
0.26MG 3% | |
| 64G | 5% | Water | 109% | 134G | |||
| 1G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does onion or carrots contain more calories in 100 grams?Onion and carrots contain similar amounts of calories - onion has 40 calories in 100g and carrot has 41 calories.
Does onion or carrots have more carbohydrates?
By weight, onion and carrots contain similar amounts of carbs - onion has 9.3g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does onion or carrots contain more potassium?
Carrot is a rich source of potassium and it has 120% more potassium than onion - onion has 146mg of potassium in 100 grams and carrot has 320mg of potassium.