Garlic (Raw)vsOnions (Raw)
Garlic (Raw) has 143 calories and 6.6g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Garlic (Raw) has more protein, Onions (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Garlic (Raw) vs Onions (Raw)
Go with Onions (Raw) at just 40 kcal per 100g — 72% fewer calories.
Garlic (Raw) will keep you satisfied longer with 2.7g fiber, 6.6g protein — fat and protein slow digestion while fiber adds bulk.
Garlic (Raw) packs 6.6g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Garlic (Raw) with 28.2g of carbs per 100g provides fast-acting energy — great before a workout.
Onions (Raw) has only 9.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Garlic | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 40kcal2% | +103kcal |
| Protein | 6.6g13% | 1.1g2% | +5.5g |
| Total Fat | 0.38g0% | 0.10g0% | +0.28g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 28g10% | 9.3g3% | +19g |
| Dietary Fiber | 2.7g10% | 1.7g6% | +1.0g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | 10mg11% | 7.4mg8% | +2.6mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0.40mcg0% | — |
| Vitamin B6 | — | 0.12mg7% | — |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | — | 19mcg5% | — |
| Thiamin (B1) | — | <0.1mg4% | — |
| Riboflavin (B2) | — | <0.1mg2% | — |
| Niacin (B3) | — | 0.12mg1% | — |
| 🔶Minerals | |||
| Sodium | — | 4.0mg0% | — |
| Calcium | — | 23mg2% | — |
| Iron | — | 0.21mg1% | — |
| Potassium | — | 146mg3% | — |
| Phosphorus | — | 29mg2% | — |
| Magnesium | — | 10mg2% | — |
| Zinc | — | 0.17mg2% | — |
| Copper | — | <0.1mg4% | — |
| Manganese | — | 0.13mg6% | — |
| Selenium | 9.8mcg18% | 0.50mcg1% | +9.3mcg |
🔬Nutritional Analysis
Calories: Onions (Raw) is significantly lower in calories at just 40 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 258% fewer calories, making Onions (Raw) the better choice for calorie-conscious diets.
Protein: Garlic (Raw) provides more protein with 6.62g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Garlic (Raw) offers better value for building and maintaining muscle.
Fat: Garlic (Raw) has more fat (0.38g vs 0.1g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Garlic (Raw): 10mg vs 7.4mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Selenium (Garlic (Raw): 9.8mcg vs 0.5mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Onions (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Garlic (Raw) or Onions (Raw)?
- Garlic (Raw) has more protein with 6.62g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Garlic (Raw) or Onions (Raw)?
- Onions (Raw) is lower in calories with 40 kcal per 100g versus 143 kcal.
- Is Garlic (Raw) or Onions (Raw) healthier?
- It depends on your goals. Garlic (Raw) has 143 calories and 6.62g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Garlic (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.38g.
- Which has more fiber, Garlic (Raw) or Onions (Raw)?
- Garlic (Raw) has more fiber with 2.7g per 100g compared to 1.7g.