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  6. Wheat Bread vs. Onion

Wheat Bread vs. Onion — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and onions?

  • Wheat Bread is richer than onions in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, copper, and folate.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Wheat Bread has 150 times more sodium than onions. While wheat Bread has 601mg of sodium, onions have only 4mg.
  • The glycemic index of onions is lower.

We used Bread, wheat, toasted and Onions, raw types in this article.

Infographic

Wheat Bread vs Onion infographic
Infographic link

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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Onion
Onion
1
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 +490%
Contains more CalciumCalcium +617.4%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +1847.6%
Contains more CopperCopper +407.7%
Contains more ZincZinc +764.7%
Contains more PhosphorusPhosphorus +548.3%
Contains more ManganeseManganese +967.4%
Contains more SeleniumSelenium +6580%
Contains less SodiumSodium -99.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Onion
Onion
1
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 EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +854.3%
Contains more Vitamin B2Vitamin B2 +1314.8%
Contains more Vitamin B3Vitamin B3 +5287.9%
Contains more Vitamin B5Vitamin B5 +270.7%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin KVitamin K +1325%
Contains more FolateFolate +352.6%
Contains more CholineCholine +262.3%
Contains more Vitamin CVitamin C +3600%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Onion DV% diff.
Selenium 33.4µg 0.5µg 60%
Manganese 1.377mg 0.129mg 54%
Iron 4.09mg 0.21mg 49%
Vitamin B3 6.25mg 0.116mg 38%
Vitamin B1 0.439mg 0.046mg 33%
Vitamin B2 0.382mg 0.027mg 27%
Sodium 601mg 4mg 26%
Protein 12.96g 1.1g 24%
Phosphorus 188mg 29mg 23%
Copper 0.198mg 0.039mg 18%
Folate 86µg 19µg 17%
Carbs 55.77g 9.34g 15%
Calories 313kcal 40kcal 14%
Calcium 165mg 23mg 14%
Zinc 1.47mg 0.17mg 12%
Fiber 4.7g 1.7g 12%
Magnesium 59mg 10mg 12%
Polyunsaturated fat 1.72g 0.017g 11%
Vitamin C 0.2mg 7.4mg 8%
Vitamin B5 0.456mg 0.123mg 7%
Fats 4.27g 0.1g 6%
Vitamin K 5.7µg 0.4µg 4%
Saturated fat 0.989g 0.042g 4%
Vitamin B6 0.153mg 0.12mg 3%
Choline 22.1mg 6.1mg 3%
Monounsaturated fat 1.019g 0.013g 3%
Fructose 1.29g 2%
Potassium 223mg 146mg 2%
Vitamin E 0.24mg 0.02mg 1%
Net carbs 51.07g 7.64g N/A
Sugar 6.42g 4.24g N/A
Tryptophan 0.092mg 0.014mg 0%
Threonine 0.299mg 0.021mg 0%
Isoleucine 0.258mg 0.014mg 0%
Leucine 0.461mg 0.025mg 0%
Lysine 0.215mg 0.039mg 0%
Methionine 0.105mg 0.002mg 0%
Phenylalanine 0.315mg 0.025mg 0%
Valine 0.31mg 0.021mg 0%
Histidine 0.15mg 0.014mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Onion
Onion
1
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 +1078.2%
Contains more FatsFats +4170%
Contains more CarbsCarbs +497.1%
Contains more OtherOther +691.4%
Contains more WaterWater +267.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Onion
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 +7738.5%
Contains more Poly. FatPolyunsaturated fat +10017.6%
Contains less Sat. FatSaturated fat -95.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.