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American cheese vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between American cheese and onions

  • Onions have less calcium, phosphorus, vitamin B12, selenium, zinc, vitamin A, and vitamin B2.
  • American cheese covers your daily calcium needs 102% more than onions.
  • Onions have less cholesterol.
  • The glycemic index of American cheese is higher.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Onions, raw.

Infographic

American cheese vs Onion infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +4443.5%
Contains more IronIron +200%
Contains more CopperCopper +17.9%
Contains more ZincZinc +1364.7%
Contains more PhosphorusPhosphorus +2110.3%
Contains more SeleniumSelenium +3940%
Contains more PotassiumPotassium +10.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +214.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Onion
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +227.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +550%
Contains more CholineCholine +493.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1548.2%
Contains more FatsFats +31690%
Contains more OtherOther +1834.3%
Contains more CarbsCarbs +152.4%
Contains more WaterWater +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +63253.8%
Contains more Poly. FatPolyunsaturated fat +7464.7%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Onion
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Onion DV% diff.
Calcium 1045mg 23mg 102%
Phosphorus 641mg 29mg 87%
Saturated fat 18.057g 0.042g 82%
Sodium 1671mg 4mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.1g 49%
Selenium 20.2µg 0.5µg 36%
Protein 18.13g 1.1g 34%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 0µg 28%
Monounsaturated fat 8.236g 0.013g 21%
Zinc 2.49mg 0.17mg 21%
Calories 371kcal 40kcal 17%
Vitamin B2 0.234mg 0.027mg 16%
Polyunsaturated fat 1.286g 0.017g 8%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Vitamin B5 0.403mg 0.123mg 6%
Choline 36.2mg 6.1mg 5%
Vitamin B6 0.054mg 0.12mg 5%
Iron 0.63mg 0.21mg 5%
Vitamin E 0.8mg 0.02mg 5%
Manganese 0.041mg 0.129mg 4%
Magnesium 26mg 10mg 4%
Vitamin D 23IU 0IU 3%
Folate 8µg 19µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.015mg 0.046mg 3%
Fructose 0g 1.29g 2%
Carbs 3.7g 9.34g 2%
Vitamin K 2.6µg 0.4µg 2%
Copper 0.046mg 0.039mg 1%
Net carbs 3.7g 7.64g N/A
Potassium 132mg 146mg 0%
Sugar 2.26g 4.24g N/A
Vitamin B3 0.076mg 0.116mg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.014mg 0%
Threonine 0.772mg 0.021mg 0%
Isoleucine 0.938mg 0.014mg 0%
Leucine 1.716mg 0.025mg 0%
Lysine 1.516mg 0.039mg 0%
Methionine 0.475mg 0.002mg 0%
Phenylalanine 0.939mg 0.025mg 0%
Valine 1.187mg 0.021mg 0%
Histidine 0.546mg 0.014mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
American cheese
8%
Onion
Minerals Daily Need Coverage Score
106%
American cheese
8%
Onion

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1667mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 18.015g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 12)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.2)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 1.98g)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.