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  6. Fontina vs. Onion

Fontina vs. Onion — In-Depth Nutrition Comparison

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Important differences between fontina and onions

  • Fontina has more vitamin B12, calcium, phosphorus, zinc, selenium, vitamin A, and vitamin B2 than onions.
  • Fontina's daily need coverage for saturated fat is 96% more.
  • Onions contain less cholesterol.
  • Fontina has a higher glycemic index. The glycemic index of fontina is 27, while the glycemic index of onions is 15.

The food varieties used in the comparison are Cheese, fontina and Onions, raw.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +40%
Contains more CalciumCalcium +2291.3%
Contains more ZincZinc +1958.8%
Contains more PhosphorusPhosphorus +1093.1%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +128.1%
Contains more CopperCopper +56%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +821.4%
~equal in Iron ~0.21mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Onion
Onion
4
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 +1250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +655.6%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +248.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +550%
Contains more CholineCholine +152.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +119%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more FolateFolate +216.7%

All nutrients comparison - raw data values

Nutrient Fontina Onion DV% diff.
Saturated fat 19.196g 0.042g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 23mg 53%
Protein 25.6g 1.1g 49%
Fats 31.14g 0.1g 48%
Phosphorus 346mg 29mg 45%
Cholesterol 116mg 0mg 39%
Sodium 800mg 4mg 35%
Zinc 3.5mg 0.17mg 30%
Vitamin A 261µg 0µg 29%
Selenium 14.5µg 0.5µg 25%
Monounsaturated fat 8.687g 0.013g 22%
Calories 389kcal 40kcal 17%
Vitamin B2 0.204mg 0.027mg 14%
Polyunsaturated fat 1.654g 0.017g 11%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Vitamin B5 0.429mg 0.123mg 6%
Manganese 0.014mg 0.129mg 5%
Folate 6µg 19µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Carbs 1.55g 9.34g 3%
Vitamin B6 0.083mg 0.12mg 3%
Choline 15.4mg 6.1mg 2%
Copper 0.025mg 0.039mg 2%
Vitamin K 2.6µg 0.4µg 2%
Fructose 1.29g 2%
Vitamin B1 0.021mg 0.046mg 2%
Vitamin E 0.27mg 0.02mg 2%
Potassium 64mg 146mg 2%
Magnesium 14mg 10mg 1%
Net carbs 1.55g 7.64g N/A
Iron 0.23mg 0.21mg 0%
Sugar 1.55g 4.24g N/A
Vitamin B3 0.15mg 0.116mg 0%
Tryptophan 0.361mg 0.014mg 0%
Threonine 0.935mg 0.021mg 0%
Isoleucine 1.384mg 0.014mg 0%
Leucine 2.664mg 0.025mg 0%
Lysine 2.328mg 0.039mg 0%
Methionine 0.706mg 0.002mg 0%
Phenylalanine 1.497mg 0.025mg 0%
Valine 1.926mg 0.021mg 0%
Histidine 0.959mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +2227.3%
Contains more FatsFats +31040%
Contains more OtherOther +982.9%
Contains more CarbsCarbs +502.6%
Contains more WaterWater +135%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +66723.1%
Contains more Poly. FatPolyunsaturated fat +9629.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.