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  6. Feta vs. Onion

Feta vs. Onion — In-Depth Nutrition Comparison

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Differences between feta and onions

  • Onions contain less vitamin B12, vitamin B2, calcium, phosphorus, selenium, zinc, and vitamin B6 than feta.
  • Feta's daily need coverage for saturated fat is 75% higher.
  • The amount of cholesterol in onions is lower.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of feta is 27.

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

Infographic

Feta 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.
Feta
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +90%
Contains more CalciumCalcium +2043.5%
Contains more IronIron +209.5%
Contains more ZincZinc +1594.1%
Contains more PhosphorusPhosphorus +1062.1%
Contains more SeleniumSelenium +2900%
Contains more PotassiumPotassium +135.5%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +360.7%

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.
Feta
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +234.8%
Contains more Vitamin B2Vitamin B2 +3025.9%
Contains more Vitamin B3Vitamin B3 +754.3%
Contains more Vitamin B5Vitamin B5 +686.2%
Contains more Vitamin B6Vitamin B6 +253.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +68.4%
Contains more CholineCholine +152.5%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Feta Onion DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.042g 68%
Vitamin B2 0.844mg 0.027mg 63%
Calcium 493mg 23mg 47%
Phosphorus 337mg 29mg 44%
Sodium 917mg 4mg 40%
Fats 21.28g 0.1g 33%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.5µg 26%
Protein 14.21g 1.1g 26%
Zinc 2.88mg 0.17mg 25%
Vitamin B6 0.424mg 0.12mg 23%
Vitamin B5 0.967mg 0.123mg 17%
Vitamin A 125µg 0µg 14%
Monounsaturated fat 4.623g 0.013g 12%
Calories 264kcal 40kcal 11%
Vitamin B1 0.154mg 0.046mg 9%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Iron 0.65mg 0.21mg 6%
Vitamin B3 0.991mg 0.116mg 5%
Polyunsaturated fat 0.591g 0.017g 4%
Manganese 0.028mg 0.129mg 4%
Folate 32µg 19µg 3%
Carbs 4.09g 9.34g 2%
Choline 15.4mg 6.1mg 2%
Fructose 1.29g 2%
Vitamin D 16IU 0IU 2%
Magnesium 19mg 10mg 2%
Potassium 62mg 146mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.18mg 0.02mg 1%
Copper 0.032mg 0.039mg 1%
Vitamin K 1.8µg 0.4µg 1%
Net carbs 4.09g 7.64g N/A
Sugar 4.09g 4.24g N/A
Tryptophan 0.2mg 0.014mg 0%
Threonine 0.637mg 0.021mg 0%
Isoleucine 0.803mg 0.014mg 0%
Leucine 1.395mg 0.025mg 0%
Lysine 1.219mg 0.039mg 0%
Methionine 0.368mg 0.002mg 0%
Phenylalanine 0.675mg 0.025mg 0%
Valine 1.065mg 0.021mg 0%
Histidine 0.397mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +1191.8%
Contains more FatsFats +21180%
Contains more OtherOther +1385.7%
Contains more CarbsCarbs +128.4%
Contains more WaterWater +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +35461.5%
Contains more Poly. FatPolyunsaturated fat +3376.5%
Contains less Sat. FatSaturated fat -99.7%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.