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.
Detailed nutritional comparison of flaxseeds 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: Flaxseeds (Seeds, flaxseed) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Onion src

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 13:20:67 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Onion
Protein 13% 10%
Carbohydrates 20% 88%
Fat 67% 2%
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

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,

Flaxseeds Onion
lutein + zeaxanthin 651 UG 4 UG
beta-carotene ~ 1 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseeds or Onion .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Onion (Onions, raw) .

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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.