Onion vs Garlic: Calories & Nutrition Showdown


Onion vs Garlic
Nutrition Facts
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Onion vs Garlic 100g Compare
per 100g | Onion | Garlic |
---|---|---|
Calories | 40 | 149 |
Carbohydrates | 9.34 g | 33.06 g |
Fat | 0.1 g | 0.5 g |
Dietary fiber | 1.7 g | 2.1 g |
Protein | 1.1 g | 6.36 g |
Calcium | 23 mg | 181 mg |
Iron | 0.21 mg | 1.7 mg |
Magnessium | 10 mg | 25 mg |
Potassium | 146 mg | 401 mg |
Sodium | 4 mg | 153 mg |
Vitaminium A | 2 µg | 9 µg |
Vitaminium B1 (Thiamine) | 0.046 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.027 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.116 mg | 0.7 mg |
Vitaminium B5 | 0.123 mg | 0.596 mg |
Vitaminium B6 | 0.12 mg | 1.235 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 3 mg |
Vitaminium C | 7.4 mg | 31.2 mg |
Vitaminium E | 0.02 mg | 0.08 mg |
Beta karoten | 1 mg | 5 mg |
Exploring the Nutritional Nuances of Onion and Garlic
Onions and garlic are not just culinary staples that add flavor to dishes; they are also packed with nutrients that offer numerous health benefits. Both belonging to the Allium family, they share some similarities in their nutritional profiles, but also have their unique differences. Before diving into the specifics of Onion vs Garlic calories and their nutritional content, let's explore some interesting facts about these two kitchen essentials.
A Closer Look at Onions and Garlic
Onions have been cultivated for over 5000 years and are revered not just for their distinct flavor but also for their medicinal properties, which include reducing the risk of heart disease and certain cancers. Garlic, on the other hand, is known as a natural antibiotic and has been used throughout history for its health benefits, including its ability to boost the immune system and reduce blood pressure.
When it comes to their nutritional content, both onions and garlic are low in calories but high in vitamins and minerals, making them a great addition to any diet. However, when we compare them side by side, some interesting differences emerge.
Nutritional Comparison: Onion vs Garlic
- Calories: Onions contain significantly fewer calories, with 40 calories per 100 grams, compared to garlic's 149 calories.
- Carbohydrates: Garlic has a higher carbohydrate content at 33.06 grams, while onions have 9.34 grams.
- Fiber: Both are good sources of fiber, though garlic leads slightly with 2.1 grams compared to onion's 1.7 grams.
- Protein: Garlic contains more protein, with 6.36 grams, compared to onion's 1.1 grams.
- Vitamins and Minerals: Garlic is richer in most vitamins and minerals, including calcium, iron, and vitamins B6 and C, making it a more nutrient-dense option.
Despite these differences, both onions and garlic have low glycemic indexes, which means they have a minimal impact on blood sugar levels. They are also both free of cholesterol, gluten, and saturated fats, contributing to their reputation as heart-healthy foods.
What Does This Mean for Your Diet?
Choosing between onion and garlic depends on your dietary needs and flavor preferences. If you're watching your calorie intake, onions might be the way to go. However, if you're looking for a nutrient boost, garlic is a more potent source of vitamins and minerals. Fortunately, there's no need to choose one over the other. Both can be incorporated into a healthy diet to take advantage of their unique flavors and health benefits.
In conclusion, both onion and garlic are nutritious foods that offer various health benefits. Whether you're comparing Onion vs Garlic calories or their vitamin and mineral content, it's clear that including both in your diet can contribute to a well-rounded and nutritious eating plan. So next time you're cooking, don't hesitate to add a generous amount of these flavorful and healthy ingredients to your dishes.
Onion 100g
40kcalCalories source
- 88% CARBS.
- 10% PROTEIN
- 2% FAT
Garlic 100g
149kcalCalories source
- 82% CARBS
- 16% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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