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  6. Crackers vs. Onion

Crackers vs. Onion — In-Depth Nutrition Comparison

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Differences between crackers and onions

  • Onions contain less vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, vitamin E, and folate than crackers.
  • Crackers' daily need coverage for vitamin K is 57% higher.
  • Onions contain 182 times less sodium than crackers. Crackers contain 726mg of sodium, while onions contain 4mg.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of crackers is 63.

The food types used in this comparison are Crackers, standard snack-type, regular and Onions, raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Onion
Onion
2
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 +80%
Contains more CalciumCalcium +421.7%
Contains more IronIron +1819%
Contains more CopperCopper +166.7%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +755.2%
Contains more ManganeseManganese +280.6%
Contains more SeleniumSelenium +1240%
Contains more PotassiumPotassium +23.7%
Contains less SodiumSodium -99.4%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Onion
Onion
2
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 +15050%
Contains more Vitamin B1Vitamin B1 +804.3%
Contains more Vitamin B2Vitamin B2 +1588.9%
Contains more Vitamin B3Vitamin B3 +3651.7%
Contains more Vitamin B5Vitamin B5 +239%
Contains more Vitamin KVitamin K +17225%
Contains more FolateFolate +384.2%
Contains more CholineCholine +57.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +90.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Onion DV% diff.
Polyunsaturated fat 13.137g 0.017g 87%
Vitamin K 69.3µg 0.4µg 57%
Iron 4.03mg 0.21mg 48%
Fats 26.43g 0.1g 41%
Vitamin B2 0.456mg 0.027mg 33%
Vitamin B1 0.416mg 0.046mg 31%
Sodium 726mg 4mg 31%
Phosphorus 248mg 29mg 31%
Vitamin B3 4.352mg 0.116mg 26%
Saturated fat 5.562g 0.042g 25%
Calories 510kcal 40kcal 24%
Starch 49.69g 0g 20%
Vitamin E 3.03mg 0.02mg 20%
Folate 92µg 19µg 18%
Carbs 61.3g 9.34g 17%
Monounsaturated fat 6.553g 0.013g 16%
Manganese 0.491mg 0.129mg 16%
Selenium 6.7µg 0.5µg 11%
Protein 6.64g 1.1g 11%
Calcium 120mg 23mg 10%
Vitamin C 0mg 7.4mg 8%
Copper 0.104mg 0.039mg 7%
Vitamin B5 0.417mg 0.123mg 6%
Vitamin B6 0.063mg 0.12mg 4%
Zinc 0.49mg 0.17mg 3%
Fiber 2.3g 1.7g 2%
Magnesium 18mg 10mg 2%
Fructose 0.29g 1.29g 1%
Choline 9.6mg 6.1mg 1%
Potassium 118mg 146mg 1%
Net carbs 59g 7.64g N/A
Sugar 8.18g 4.24g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.014mg 0%
Threonine 0.193mg 0.021mg 0%
Isoleucine 0.246mg 0.014mg 0%
Leucine 0.471mg 0.025mg 0%
Lysine 0.103mg 0.039mg 0%
Methionine 0.112mg 0.002mg 0%
Phenylalanine 0.331mg 0.025mg 0%
Valine 0.294mg 0.021mg 0%
Histidine 0.145mg 0.014mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +503.6%
Contains more FatsFats +26330%
Contains more CarbsCarbs +556.3%
Contains more OtherOther +611.4%
Contains more WaterWater +2737.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +50307.7%
Contains more Poly. FatPolyunsaturated fat +77176.5%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Onion
Onion
2
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 StarchStarch +∞%
Contains more SucroseSucrose +602%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +319.1%
Contains more FructoseFructose +344.8%
~equal in Lactose ~0g
~equal in Galactose ~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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.