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Onion vs. Cheese sandwich — In-Depth Nutrition Comparison

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A recap on differences between onions and cheese sandwich

  • Onions have less phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, vitamin B3, and calcium.
  • Cheese sandwich covers your daily phosphorus needs 50% more than onions.
  • Onions have less saturated fat.
  • The glycemic index of cheese sandwich is higher.

Food varieties used in this article are Onions, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Onion vs Cheese sandwich 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.
Onion
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +787%
Contains more PotassiumPotassium +109.6%
Contains more IronIron +1147.6%
Contains more CopperCopper +310.3%
Contains more ZincZinc +411.8%
Contains more PhosphorusPhosphorus +1217.2%
Contains more ManganeseManganese +739.5%
Contains more SeleniumSelenium +4760%

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.
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%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +393.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +678.3%
Contains more Vitamin B2Vitamin B2 +1481.5%
Contains more Vitamin B3Vitamin B3 +2645.7%
Contains more Vitamin B5Vitamin B5 +405.7%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2684.7%
Contains more ProteinProtein +790.9%
Contains more FatsFats +24900%
Contains more CarbsCarbs +523.1%
Contains more OtherOther +985.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +79523.1%
Contains more Poly. FatPolyunsaturated fat +53817.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Cheese sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Cheese sandwich DV% diff.
Polyunsaturated fat 0.017g 9.166g 61%
Phosphorus 29mg 382mg 50%
Selenium 0.5µg 24.3µg 43%
Manganese 0.129mg 1.083mg 41%
Fats 0.1g 25g 38%
Sodium 4mg 839mg 36%
Vitamin B2 0.027mg 0.427mg 31%
Iron 0.21mg 2.62mg 30%
Vitamin B1 0.046mg 0.358mg 26%
Monounsaturated fat 0.013g 10.351g 26%
Calories 40kcal 497kcal 23%
Saturated fat 0.042g 4.129g 19%
Vitamin B3 0.116mg 3.185mg 19%
Calcium 23mg 204mg 18%
Protein 1.1g 9.8g 17%
Carbs 9.34g 58.2g 16%
Copper 0.039mg 0.16mg 13%
Vitamin B6 0.12mg 0.261mg 11%
Folate 19µg 64µg 11%
Magnesium 10mg 54mg 10%
Vitamin B5 0.123mg 0.622mg 10%
Vitamin C 7.4mg 1.5mg 7%
Zinc 0.17mg 0.87mg 6%
Fiber 1.7g 3.1g 6%
Potassium 146mg 306mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Fructose 1.29g 2%
Choline 6.1mg 1%
Net carbs 7.64g 55.1g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.014mg 0.13mg 0%
Threonine 0.021mg 0.298mg 0%
Isoleucine 0.014mg 0.383mg 0%
Leucine 0.025mg 0.698mg 0%
Lysine 0.039mg 0.344mg 0%
Methionine 0.002mg 0.167mg 0%
Phenylalanine 0.025mg 0.472mg 0%
Valine 0.021mg 0.438mg 0%
Histidine 0.014mg 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
32%
Cheese sandwich
Minerals Daily Need Coverage Score
8%
Onion
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 835mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 4.087g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 4.24g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.