White Rice vs. Onion

Nutrition comparison of Cooked White Rice and Onion


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

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

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

  • Onion has 67% less carbohydrates than white rice.
  • White rice has more thiamin, niacin, pantothenic acid and folate, however, onion contains more Vitamin B6.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Onion src

Calories and Carbs

calories

White rice is high in calories and onion has 69% less calories than white rice - white rice has 130 calories per 100 grams and onion has 40 calories.

For macronutrient ratios, white rice is heavier in carbs and similar to onion for protein and fat. White rice has a macronutrient ratio of 8:91:2 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Onion
Protein 8% 11%
Carbohydrates 91% 87%
Fat 2% 3%
Alcohol ~ ~

carbohydrates

Onion has 67% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and onion has 9.3g of carbohydrates.

dietary fiber

Onion has 467% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.

sugar

White rice has less sugar than onion - onion has 4.2g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and onion contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Both white rice and onion are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

Vitamins

Vitamin C

Onion has more Vitamin C than white rice - onion has 7.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Onion and white rice contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Onion and white rice contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

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

The B Vitamins

White rice has more thiamin, niacin, pantothenic acid and folate, however, onion contains more Vitamin B6. Both white rice and onion contain significant amounts of riboflavin.

White Rice Onion
Thiamin 0.167 MG 0.046 MG
Riboflavin 0.016 MG 0.027 MG
Niacin 1.835 MG 0.116 MG
Pantothenic acid 0.411 MG 0.123 MG
Vitamin B6 0.05 MG 0.12 MG
Folate 58 UG 19 UG

Minerals

calcium

Onion has 667% more calcium than white rice - white rice has 3mg of calcium per 100 grams and onion has 23mg of calcium.

iron

White rice has 610% more iron than onion - white rice has 1.5mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Onion has 403% more potassium than white rice - white rice has 29mg of potassium per 100 grams and onion has 146mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and onion contain small amounts of alpha linoleic acid (ALA).

White Rice Onion
alpha linoleic acid 0.01 G 0.004 G
Total 0.01 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, both white rice and onion contain small amounts of linoleic acid.

White Rice Onion
linoleic acid 0.046 G 0.013 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Onion (Onions, raw) .

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FAQ

Does white rice or onion contain more calories in 100 grams?
White rice is high in calories and onion has 70% less calories than white rice - white rice has 130 calories in 100g and onion has 40 calories.

Does white rice or onion have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and onion has 9.3g of carbohydrates.