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  6. Muenster cheese vs. Onion

Muenster cheese vs. Onion — In-Depth Nutrition Comparison

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Important differences between muenster cheese and onions

  • Muenster cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A than onions.
  • Muenster cheese's daily need coverage for saturated fat is 95% more.
  • Onions contain less cholesterol.
  • Muenster cheese has a higher glycemic index. The glycemic index of muenster cheese is 27, while the glycemic index of onions is 15.

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

Infographic

Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Onion
Onion
3
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 +3017.4%
Contains more IronIron +95.2%
Contains more ZincZinc +1552.9%
Contains more PhosphorusPhosphorus +1513.8%
Contains more SeleniumSelenium +2800%
Contains more CopperCopper +25.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1512.5%
~equal in Potassium ~146mg

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
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 +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1085.2%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +525%
Contains more CholineCholine +152.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +58.3%

All nutrients comparison - raw data values

Nutrient Muenster cheese Onion DV% diff.
Saturated fat 19.113g 0.042g 87%
Calcium 717mg 23mg 69%
Phosphorus 468mg 29mg 63%
Vitamin B12 1.47µg 0µg 61%
Fats 30.04g 0.1g 46%
Protein 23.41g 1.1g 45%
Vitamin A 298µg 0µg 33%
Cholesterol 96mg 0mg 32%
Sodium 628mg 4mg 27%
Selenium 14.5µg 0.5µg 25%
Zinc 2.81mg 0.17mg 24%
Vitamin B2 0.32mg 0.027mg 23%
Monounsaturated fat 8.711g 0.013g 22%
Calories 368kcal 40kcal 16%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Manganese 0.008mg 0.129mg 5%
Vitamin B6 0.056mg 0.12mg 5%
Polyunsaturated fat 0.661g 0.017g 4%
Magnesium 27mg 10mg 4%
Carbs 1.12g 9.34g 3%
Iron 0.41mg 0.21mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.013mg 0.046mg 3%
Vitamin D 22IU 0IU 3%
Fructose 1.29g 2%
Choline 15.4mg 6.1mg 2%
Folate 12µg 19µg 2%
Vitamin K 2.5µg 0.4µg 2%
Vitamin E 0.26mg 0.02mg 2%
Vitamin B5 0.19mg 0.123mg 1%
Copper 0.031mg 0.039mg 1%
Net carbs 1.12g 7.64g N/A
Potassium 134mg 146mg 0%
Sugar 1.12g 4.24g N/A
Vitamin B3 0.103mg 0.116mg 0%
Tryptophan 0.327mg 0.014mg 0%
Threonine 0.888mg 0.021mg 0%
Isoleucine 1.145mg 0.014mg 0%
Leucine 2.26mg 0.025mg 0%
Lysine 2.139mg 0.039mg 0%
Methionine 0.569mg 0.002mg 0%
Phenylalanine 1.24mg 0.025mg 0%
Valine 1.482mg 0.021mg 0%
Histidine 0.829mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +2028.2%
Contains more FatsFats +29940%
Contains more OtherOther +945.7%
Contains more CarbsCarbs +733.9%
Contains more WaterWater +113.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +66907.7%
Contains more Poly. FatPolyunsaturated fat +3788.2%
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.