Chicken Breast vs. Onion
Nutrition comparison of Cooked Chicken Breast and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and onion:
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Onion has signficantly more dietary fiber than chicken breast.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and onion has 76% less calories than chicken breast - onion has 40 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Onion | |
|---|---|---|
| Protein | 79% | 10% |
| Carbohydrates | ~ | 88% |
| Fat | 21% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Onion has signficantly more dietary fiber than chicken breast - onion has 1.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than onion - onion has 4.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 27 times more protein than onion - onion has 1.1g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Onion and chicken breast contain similar amounts of saturated fat - onion has 0.04g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Onion has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than chicken breast - onion has 7.4mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than onion - chicken breast has 6ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than onion - chicken breast has 5iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and chicken breast contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Onion and chicken breast contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate. Both chicken breast and onion contain significant amounts of thiamin.
| Chicken Breast | Onion | |
|---|---|---|
| Thiamin | 0.07 MG | 0.046 MG |
| Riboflavin | 0.114 MG | 0.027 MG |
| Niacin | 13.712 MG | 0.116 MG |
| Pantothenic acid | 0.965 MG | 0.123 MG |
| Vitamin B6 | 0.6 MG | 0.12 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Onion and chicken breast contain similar amounts of calcium - onion has 23mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 395% more iron than onion - onion has 0.21mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 75% more potassium than onion - onion has 146mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than onion per 100 grams.
| Chicken Breast | Onion | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.004 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than onion per 100 grams.
| Chicken Breast | Onion | |
|---|---|---|
| linoleic acid | 0.59 G | 0.013 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Onion (Onions, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and onion has 80% less calories than chicken breast - onion has 40 calories in 100g and chicken breast has 165 calories.
Is onion or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 27 times more protein than onion - onion has 1.1g of protein per 100 grams and chicken breast has 31g of protein.
Does onion or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and chicken breast has no carbs..