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  6. Mozzarella vs. Onion

Mozzarella vs. Onion — In-Depth Nutrition Comparison

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How are mozzarella and onions different?

  • Mozzarella is higher in calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A; however, onions are richer in vitamin C.
  • Daily need coverage for calcium for mozzarella is 71% higher.
  • Onions have less cholesterol.
  • Onions have a lower glycemic index (15) than mozzarella (27).

Cheese, mozzarella, low sodium and Onions, raw are the varieties used in this article.

Infographic

Mozzarella 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% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Onion
Onion
4
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 +3078.3%
Contains more IronIron +19%
Contains more ZincZinc +1741.2%
Contains more PhosphorusPhosphorus +1706.9%
Contains more SeleniumSelenium +3040%
Contains more PotassiumPotassium +53.7%
Contains more CopperCopper +44.4%
Contains less SodiumSodium -75%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Onion
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 +650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1159.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +350%
Contains more CholineCholine +201.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +111.1%
~equal in Vitamin B3 ~0.116mg

All nutrients comparison - raw data values

Nutrient Mozzarella Onion DV% diff.
Calcium 731mg 23mg 71%
Phosphorus 524mg 29mg 71%
Protein 27.5g 1.1g 53%
Saturated fat 10.867g 0.042g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.5µg 28%
Zinc 3.13mg 0.17mg 27%
Fats 17.1g 0.1g 26%
Vitamin B2 0.34mg 0.027mg 24%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Monounsaturated fat 4.844g 0.013g 12%
Calories 280kcal 40kcal 12%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Manganese 0.129mg 6%
Magnesium 26mg 10mg 4%
Polyunsaturated fat 0.509g 0.017g 3%
Folate 9µg 19µg 3%
Vitamin B6 0.08mg 0.12mg 3%
Vitamin B5 0.123mg 2%
Choline 18.4mg 6.1mg 2%
Carbs 3.1g 9.34g 2%
Fructose 1.29g 2%
Vitamin D 13IU 0IU 2%
Potassium 95mg 146mg 2%
Vitamin B1 0.02mg 0.046mg 2%
Vitamin D 0.3µg 0µg 2%
Iron 0.25mg 0.21mg 1%
Sodium 16mg 4mg 1%
Vitamin K 1.8µg 0.4µg 1%
Copper 0.027mg 0.039mg 1%
Vitamin E 0.15mg 0.02mg 1%
Net carbs 3.1g 7.64g N/A
Sugar 1.23g 4.24g N/A
Vitamin B3 0.12mg 0.116mg 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Onion
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 +2400%
Contains more FatsFats +17000%
Contains more OtherOther +585.7%
Contains more CarbsCarbs +201.3%
Contains more WaterWater +78.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +37161.5%
Contains more Poly. FatPolyunsaturated fat +2894.1%
Contains less Sat. FatSaturated fat -99.6%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.