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Cheese vs. Onion — In-Depth Nutrition Comparison

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Differences between cheese and onions

  • Onions contain less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than cheese.
  • Cheese's daily need coverage for saturated fat is 94% higher.
  • The amount of cholesterol in onions is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of onions is 15.

The food types used in this comparison are Cheese, cheddar and Onions, raw.

Infographic

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Onion
Onion
5
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 +170%
Contains more CalciumCalcium +2987%
Contains more ZincZinc +2041.2%
Contains more PhosphorusPhosphorus +1469%
Contains more SeleniumSelenium +5600%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +50%
Contains more CopperCopper +30%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +377.8%

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Onion
Onion
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3450%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B5Vitamin B5 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.6%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B6Vitamin B6 +81.8%

All nutrients comparison - raw data values

Nutrient Cheese Onion DV% diff.
Saturated fat 18.867g 0.042g 86%
Calcium 710mg 23mg 69%
Phosphorus 455mg 29mg 61%
Fats 33.31g 0.1g 51%
Selenium 28.5µg 0.5µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.1g 44%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.17mg 32%
Vitamin B2 0.428mg 0.027mg 31%
Sodium 653mg 4mg 28%
Monounsaturated fat 9.246g 0.013g 23%
Calories 404kcal 40kcal 18%
Polyunsaturated fat 1.421g 0.017g 9%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Vitamin B5 0.41mg 0.123mg 6%
Vitamin E 0.71mg 0.02mg 5%
Magnesium 27mg 10mg 4%
Manganese 0.027mg 0.129mg 4%
Vitamin B6 0.066mg 0.12mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Carbs 3.09g 9.34g 2%
Potassium 76mg 146mg 2%
Vitamin K 2.4µg 0.4µg 2%
Folate 27µg 19µg 2%
Choline 16.5mg 6.1mg 2%
Fructose 0g 1.29g 2%
Iron 0.14mg 0.21mg 1%
Copper 0.03mg 0.039mg 1%
Vitamin B1 0.029mg 0.046mg 1%
Protein per 100 calories 5.7g 2.8g N/A
Calories per 10 g protein 177kcal 364kcal N/A
Weight per 100 calories 25g 250g N/A
Unsaturated / Saturated Fat ratio 0.57 0.71 N/A
Net carbs 3.09g 7.64g N/A
Sugar 0.48g 4.24g N/A
Vitamin B3 0.059mg 0.116mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.014mg 0%
Threonine 1.044mg 0.021mg 0%
Isoleucine 1.206mg 0.014mg 0%
Leucine 1.939mg 0.025mg 0%
Lysine 1.025mg 0.039mg 0%
Methionine 0.547mg 0.002mg 0%
Phenylalanine 1.074mg 0.025mg 0%
Valine 1.404mg 0.021mg 0%
Histidine 0.547mg 0.014mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1979.1%
Contains more FatsFats +33210%
Contains more OtherOther +960%
Contains more CarbsCarbs +202.3%
Contains more WaterWater +140.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +71023.1%
Contains more Poly. FatPolyunsaturated fat +8258.8%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Onion
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 +657.7%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.