Flaxseeds vs. Onion
Nutrition comparison of Flaxseeds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and onion:
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Onion has 68% less carbohydrates than flaxseed.
- Onion has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and onion has 93% less calories than flaxseed - flaxseed has 534 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to onion for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Onion | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 21% | 87% |
| Fat | 66% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 68% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 15 times more dietary fiber than onion - flaxseed has 27.3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Flaxseeds and onion contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 15 times more protein than onion - flaxseed has 18.3g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Onion has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has 11 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Onion and flaxseeds contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and onion contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Flaxseeds and onion contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Onion | |
|---|---|---|
| Thiamin | 1.644 MG | 0.046 MG |
| Riboflavin | 0.161 MG | 0.027 MG |
| Niacin | 3.08 MG | 0.116 MG |
| Pantothenic acid | 0.985 MG | 0.123 MG |
| Vitamin B6 | 0.473 MG | 0.12 MG |
| Folate | 87 UG | 19 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 10 times more calcium than onion - flaxseed has 255mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 26 times more iron than onion - flaxseed has 5.7mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 457% more potassium than onion - flaxseed has 813mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than onion per 100 grams.
| Flaxseeds | Onion | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.004 G |
| Total | 22.813 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than onion per 100 grams.
| Flaxseeds | Onion | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.013 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or onion contain more calories in 100 grams?Flaxseed is high in calories and onion has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and onion has 40 calories.
Does flaxseeds or onion have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and onion has 9.3g of carbohydrates.
Does flaxseeds or onion contain more calcium?
Flaxseed is a rich source of calcium and it has 10 times more calcium than onion - flaxseed has 255mg of calcium in 100 grams and onion has 23mg of calcium.
Does flaxseeds or onion contain more iron?
Flaxseed is an abundant source of iron and it has 26 times more iron than onion - flaxseed has 5.7mg of iron in 100 grams and onion has 0.21mg of iron.
Does flaxseeds or onion contain more potassium?
Flaxseed is a rich source of potassium and it has 460% more potassium than onion - flaxseed has 813mg of potassium in 100 grams and onion has 146mg of potassium.