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  6. Onion vs. Sardine

Onion vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between Onion and Sardine

  • The amount of Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin D, Vitamin B3, Copper, and Vitamin B2 in Sardine is higher than in Onion.
  • Sardine covers your daily Vitamin B12 needs 373% more than Onion.

Specific food types used in this comparison are Onions, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Onion vs Sardine 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
:
8
Sardine
Sardine
Contains less Sodium -98.7%
Contains more Manganese +19.4%
Contains more Calcium +1560.9%
Contains more Iron +1290.5%
Contains more Magnesium +290%
Contains more Phosphorus +1589.7%
Contains more Potassium +171.9%
Contains more Zinc +670.6%
Contains more Copper +376.9%
Contains more Selenium +10440%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -98.7%
Contains more Manganese +19.4%
Contains more Calcium +1560.9%
Contains more Iron +1290.5%
Contains more Magnesium +290%
Contains more Phosphorus +1589.7%
Contains more Potassium +171.9%
Contains more Zinc +670.6%
Contains more Copper +376.9%
Contains more Selenium +10440%

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
:
10
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Folate +90%
Contains more Vitamin A +5300%
Contains more Vitamin E +10100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +740.7%
Contains more Vitamin B3 +4421.6%
Contains more Vitamin B5 +422%
Contains more Vitamin B6 +39.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +550%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Folate +90%
Contains more Vitamin A +5300%
Contains more Vitamin E +10100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +740.7%
Contains more Vitamin B3 +4421.6%
Contains more Vitamin B5 +422%
Contains more Vitamin B6 +39.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +49.5%
Contains more Protein +2138.2%
Contains more Fats +11350%
Contains more Other +1134.3%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +49.5%
Contains more Protein +2138.2%
Contains more Fats +11350%
Contains more Other +1134.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Sardine
Sardine
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +29661.5%
Contains more Polyunsaturated fat +30182.4%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +29661.5%
Contains more Polyunsaturated fat +30182.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Sardine Opinion
Net carbs 7.64g 0g Onion
Protein 1.1g 24.62g Sardine
Fats 0.1g 11.45g Sardine
Carbs 9.34g 0g Onion
Calories 40kcal 208kcal Sardine
Fructose 1.29g Onion
Sugar 4.24g 0g Sardine
Fiber 1.7g 0g Onion
Calcium 23mg 382mg Sardine
Iron 0.21mg 2.92mg Sardine
Magnesium 10mg 39mg Sardine
Phosphorus 29mg 490mg Sardine
Potassium 146mg 397mg Sardine
Sodium 4mg 307mg Onion
Zinc 0.17mg 1.31mg Sardine
Copper 0.039mg 0.186mg Sardine
Manganese 0.129mg 0.108mg Onion
Selenium 0.5µg 52.7µg Sardine
Vitamin A 2IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.02mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 7.4mg 0mg Onion
Vitamin B1 0.046mg 0.08mg Sardine
Vitamin B2 0.027mg 0.227mg Sardine
Vitamin B3 0.116mg 5.245mg Sardine
Vitamin B5 0.123mg 0.642mg Sardine
Vitamin B6 0.12mg 0.167mg Sardine
Folate 19µg 10µg Onion
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 0.4µg 2.6µg Sardine
Tryptophan 0.014mg 0.276mg Sardine
Threonine 0.021mg 1.079mg Sardine
Isoleucine 0.014mg 1.134mg Sardine
Leucine 0.025mg 2.001mg Sardine
Lysine 0.039mg 2.26mg Sardine
Methionine 0.002mg 0.729mg Sardine
Phenylalanine 0.025mg 0.961mg Sardine
Valine 0.021mg 1.268mg Sardine
Histidine 0.014mg 0.725mg Sardine
Cholesterol 0mg 142mg Onion
Saturated Fat 0.042g 1.528g Onion
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.013g 3.869g Sardine
Polyunsaturated fat 0.017g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
Minerals Daily Need Coverage Score
8%
Onion
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 1.486g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $6.8)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.