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  6. Onion vs. Cocoa solids

Onion vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between onions and cocoa solids?

  • Cocoa solids are richer than onions in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, potassium, and selenium.
  • Cocoa solids' daily need coverage for copper is 417% more.
  • The amount of saturated fat in onions is lower.

We used Onions, raw and Cocoa, dry powder, unsweetened types in this article.

Infographic

Onion vs Cocoa solids 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
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -81%
Contains more MagnesiumMagnesium +4890%
Contains more CalciumCalcium +456.5%
Contains more PotassiumPotassium +943.8%
Contains more IronIron +6500%
Contains more CopperCopper +9612.8%
Contains more ZincZinc +3905.9%
Contains more PhosphorusPhosphorus +2431%
Contains more ManganeseManganese +2874.4%
Contains more SeleniumSelenium +2760%

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
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%
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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +792.6%
Contains more Vitamin B3Vitamin B3 +1783.6%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +68.4%
Contains more CholineCholine +96.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Cocoa solids DV% diff.
Copper 0.039mg 3.788mg 417%
Iron 0.21mg 13.86mg 171%
Manganese 0.129mg 3.837mg 161%
Fiber 1.7g 37g 141%
Magnesium 10mg 499mg 116%
Phosphorus 29mg 734mg 101%
Zinc 0.17mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Potassium 146mg 1524mg 41%
Protein 1.1g 19.6g 37%
Saturated fat 0.042g 8.07g 36%
Selenium 0.5µg 14.3µg 25%
Fats 0.1g 13.7g 21%
Vitamin B2 0.027mg 0.241mg 16%
Carbs 9.34g 57.9g 16%
Vitamin B3 0.116mg 2.185mg 13%
Monounsaturated fat 0.013g 4.57g 11%
Calcium 23mg 128mg 11%
Calories 40kcal 228kcal 9%
Vitamin C 7.4mg 0mg 8%
Vitamin B1 0.046mg 0.078mg 3%
Vitamin B5 0.123mg 0.254mg 3%
Folate 19µg 32µg 3%
Polyunsaturated fat 0.017g 0.44g 3%
Fructose 1.29g 2%
Vitamin K 0.4µg 2.5µg 2%
Choline 6.1mg 12mg 1%
Sodium 4mg 21mg 1%
Vitamin E 0.02mg 0.1mg 1%
Net carbs 7.64g 20.9g N/A
Sugar 4.24g 1.75g N/A
Vitamin B6 0.12mg 0.118mg 0%
Tryptophan 0.014mg 0.293mg 0%
Threonine 0.021mg 0.776mg 0%
Isoleucine 0.014mg 0.76mg 0%
Leucine 0.025mg 1.189mg 0%
Lysine 0.039mg 0.983mg 0%
Methionine 0.002mg 0.202mg 0%
Phenylalanine 0.025mg 0.941mg 0%
Valine 0.021mg 1.177mg 0%
Histidine 0.014mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2870.3%
Contains more ProteinProtein +1681.8%
Contains more FatsFats +13600%
Contains more CarbsCarbs +519.9%
Contains more OtherOther +1557.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +35053.8%
Contains more Poly. FatPolyunsaturated fat +2488.2%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.