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  6. Onion vs. Crackers

Onion vs. Crackers — In-Depth Nutrition Comparison

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Differences between onions and crackers

  • Onions contain less vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, vitamin E, and folate than crackers.
  • Crackers' daily need coverage for vitamin K is 57% higher.
  • The amount of saturated fat in onions is lower.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of crackers is 63.

The food types used in this comparison are Onions, raw and Crackers, standard snack-type, regular.

Infographic

Onion vs Crackers 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
2
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +23.7%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +421.7%
Contains more IronIron +1819%
Contains more CopperCopper +166.7%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +755.2%
Contains more ManganeseManganese +280.6%
Contains more SeleniumSelenium +1240%

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
2
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +90.5%
Contains more Vitamin EVitamin E +15050%
Contains more Vitamin B1Vitamin B1 +804.3%
Contains more Vitamin B2Vitamin B2 +1588.9%
Contains more Vitamin B3Vitamin B3 +3651.7%
Contains more Vitamin B5Vitamin B5 +239%
Contains more Vitamin KVitamin K +17225%
Contains more FolateFolate +384.2%
Contains more CholineCholine +57.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Crackers DV% diff.
Polyunsaturated fat 0.017g 13.137g 87%
Vitamin K 0.4µg 69.3µg 57%
Iron 0.21mg 4.03mg 48%
Fats 0.1g 26.43g 41%
Vitamin B2 0.027mg 0.456mg 33%
Vitamin B1 0.046mg 0.416mg 31%
Sodium 4mg 726mg 31%
Phosphorus 29mg 248mg 31%
Vitamin B3 0.116mg 4.352mg 26%
Saturated fat 0.042g 5.562g 25%
Calories 40kcal 510kcal 24%
Starch 0g 49.69g 20%
Vitamin E 0.02mg 3.03mg 20%
Folate 19µg 92µg 18%
Carbs 9.34g 61.3g 17%
Monounsaturated fat 0.013g 6.553g 16%
Manganese 0.129mg 0.491mg 16%
Selenium 0.5µg 6.7µg 11%
Protein 1.1g 6.64g 11%
Calcium 23mg 120mg 10%
Vitamin C 7.4mg 0mg 8%
Copper 0.039mg 0.104mg 7%
Vitamin B5 0.123mg 0.417mg 6%
Vitamin B6 0.12mg 0.063mg 4%
Zinc 0.17mg 0.49mg 3%
Fiber 1.7g 2.3g 2%
Magnesium 10mg 18mg 2%
Fructose 1.29g 0.29g 1%
Choline 6.1mg 9.6mg 1%
Potassium 146mg 118mg 1%
Net carbs 7.64g 59g N/A
Sugar 4.24g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.014mg 0.084mg 0%
Threonine 0.021mg 0.193mg 0%
Isoleucine 0.014mg 0.246mg 0%
Leucine 0.025mg 0.471mg 0%
Lysine 0.039mg 0.103mg 0%
Methionine 0.002mg 0.112mg 0%
Phenylalanine 0.025mg 0.331mg 0%
Valine 0.021mg 0.294mg 0%
Histidine 0.014mg 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2737.9%
Contains more ProteinProtein +503.6%
Contains more FatsFats +26330%
Contains more CarbsCarbs +556.3%
Contains more OtherOther +611.4%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +50307.7%
Contains more Poly. FatPolyunsaturated fat +77176.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +319.1%
Contains more FructoseFructose +344.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +602%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.