Garlic Powder vs. Onion
Nutrition comparison of Garlic Powder and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic powder
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic powder and onion:
- Garlic powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Garlic powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Garlic Powder (Spices, garlic powder) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic powder is high in calories and onion has 88% less calories than garlic powder - onion has 40 calories per 100 grams and garlic powder has 331 calories.
For macronutrient ratios, garlic powder is heavier in protein, lighter in carbs and similar to onion for fat. Garlic powder has a macronutrient ratio of 18:82:0 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic Powder | Onion | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 82% | 87% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic powder is high in carbohydrates and onion has 87% less carbohydrates than garlic powder - onion has 9.3g of total carbs per 100 grams and garlic powder has 72.7g of carbohydrates.
dietary fiber
Garlic powder is an excellent source of dietary fiber and it has 429% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and garlic powder has 9g of dietary fiber.
sugar
Onion and garlic powder contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and garlic powder has 2.4g of sugar.
Protein
protein
Garlic powder is an excellent source of protein and it has 14 times more protein than onion - onion has 1.1g of protein per 100 grams and garlic powder has 16.6g of protein.
Fat
saturated fat
Both onion and garlic powder are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and garlic powder has 0.25g of saturated fat.
Vitamins
Vitamin C
Onion has 517% more Vitamin C than garlic powder - onion has 7.4mg of Vitamin C per 100 grams and garlic powder has 1.2mg of Vitamin C.
Vitamin A
Onion and garlic powder contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and garlic powder does not contain significant amounts.
Vitamin E
Onion and garlic powder contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and garlic powder has 0.67mg of Vitamin E.
Vitamin K
Onion and garlic powder contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and garlic powder has 0.4ug of Vitamin K.
The B Vitamins
Garlic powder has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Garlic Powder | Onion | |
|---|---|---|
| Thiamin | 0.435 MG | 0.046 MG |
| Riboflavin | 0.141 MG | 0.027 MG |
| Niacin | 0.796 MG | 0.116 MG |
| Pantothenic acid | 0.743 MG | 0.123 MG |
| Vitamin B6 | 1.654 MG | 0.12 MG |
| Folate | 47 UG | 19 UG |
Minerals
calcium
Garlic powder is an excellent source of calcium and it has 243% more calcium than onion - onion has 23mg of calcium per 100 grams and garlic powder has 79mg of calcium.
iron
Garlic powder is an excellent source of iron and it has 25 times more iron than onion - onion has 0.21mg of iron per 100 grams and garlic powder has 5.7mg of iron.
potassium
Garlic powder is an excellent source of potassium and it has 717% more potassium than onion - onion has 146mg of potassium per 100 grams and garlic powder has 1193mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic powder has more alpha linoleic acid (ALA) than onion per 100 grams.
| Garlic Powder | Onion | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.004 G |
| Total | 0.012 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, garlic powder has more linoleic acid than onion per 100 grams.
| Garlic Powder | Onion | |
|---|---|---|
| linoleic acid | 0.143 G | 0.013 G |
| other omega 6 | 0.022 G | ~ |
| Total | 0.165 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: Garlic Powder (Spices, garlic powder) and Onion (Onions, raw) .
Garlic Powder 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 garlic powder contain more calories in 100 grams?Garlic powder is high in calories and onion has 90% less calories than garlic powder - onion has 40 calories in 100g and garlic powder has 331 calories.
Does onion or garlic powder have more carbohydrates?
By weight, garlic powder is high in carbohydrates and onion has 90% fewer carbohydrates than garlic powder - onion has 9.3g of carbs for 100g and garlic powder has 72.7g of carbohydrates.
Does onion or garlic powder contain more calcium?
Garlic powder is a rich source of calcium and it has 240% more calcium than onion - onion has 23mg of calcium in 100 grams and garlic powder has 79mg of calcium.
Does onion or garlic powder contain more iron?
Garlic powder is an abundant source of iron and it has 25 times more iron than onion - onion has 0.21mg of iron in 100 grams and garlic powder has 5.7mg of iron.
Does onion or garlic powder contain more potassium?
Garlic powder is a rich source of potassium and it has 720% more potassium than onion - onion has 146mg of potassium in 100 grams and garlic powder has 1193mg of potassium.