Pork vs. Onion

Nutrition comparison of Cooked Pork and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked pork versus onion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pork and onion:

  • Onion has signficantly more dietary fiber than pork.
  • Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate.
  • Pork is an excellent source of potassium and protein.
Detailed nutritional comparison of pork 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: Pork (Pork, fresh, ground, cooked) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Onion src

Calories and Carbs

calories

Pork is high in calories and onion has 87% less calories than pork - pork has 297 calories per 100 grams and onion has 40 calories.

For macronutrient ratios, pork is much heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Pork has a macronutrient ratio of 35:0:65 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Onion
Protein 35% 10%
Carbohydrates ~ 88%
Fat 65% 2%
Alcohol ~ ~

carbohydrates

Pork has less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Onion has signficantly more dietary fiber than pork - onion has 1.7g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than onion - onion has 4.2g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Pork is an excellent source of protein and it has 22 times more protein than onion - pork has 25.7g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Pork is high in saturated fat and onion has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

cholesterol

Onion has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and onion does not contain significant amounts.

Vitamins

Vitamin C

Onion has 957% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.

Vitamin A

Pork and onion contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than onion - pork has 21iu of Vitamin D per 100 grams and onion does not contain significant amounts.

Vitamin E

Pork and onion contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.

Vitamin K

Onion and pork contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, onion contains more folate.

Pork Onion
Thiamin 0.706 MG 0.046 MG
Riboflavin 0.22 MG 0.027 MG
Niacin 4.206 MG 0.116 MG
Pantothenic acid 0.52 MG 0.123 MG
Vitamin B6 0.391 MG 0.12 MG
Folate 6 UG 19 UG
Vitamin B12 0.54 UG ~

Minerals

calcium

Pork and onion contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and onion has 23mg of calcium.

iron

Pork has 514% more iron than onion - pork has 1.3mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Pork is an excellent source of potassium and it has 148% more potassium than onion - pork has 362mg of potassium per 100 grams and onion has 146mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than onion per 100 grams.

Pork Onion
alpha linoleic acid 0.07 G 0.004 G
Total 0.07 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, pork has more linoleic acid than onion per 100 grams.

Pork Onion
linoleic acid 1.64 G 0.013 G
other omega 6 0.08 G ~
Total 1.72 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 Pork or Onion .

Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Onion (Onions, raw) .

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FAQ

Does pork or onion contain more calories in 100 grams?
Pork is high in calories and onion has 90% less calories than pork - pork has 297 calories in 100g and onion has 40 calories.

Is pork or onion better for protein?
Pork is a fantastic source of protein and it has 22 times more protein than onion - pork has 25.7g of protein per 100 grams and onion has 1.1g of protein.

Does onion or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and pork has no carbs..

Does pork or onion contain more potassium?
Pork is a rich source of potassium and it has 150% more potassium than onion - pork has 362mg of potassium in 100 grams and onion has 146mg of potassium.

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