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  6. Onion vs. Goat cheese

Onion vs. Goat cheese — In-Depth Nutrition Comparison

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How are onions and goat cheese different?

  • Goat cheese has more copper, vitamin B2, phosphorus, vitamin A, calcium, iron, and vitamin B12 than onions.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Onions have less sodium.
  • Goat cheese has a lower glycemic index (0) than onions (15).

Onions, raw and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Onion vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +38.7%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1195.7%
Contains more IronIron +671.4%
Contains more CopperCopper +1346.2%
Contains more ZincZinc +288.2%
Contains more PhosphorusPhosphorus +1193.1%
Contains more SeleniumSelenium +660%
~equal in Potassium ~158mg

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
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 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B2Vitamin B2 +2403.7%
Contains more Vitamin B3Vitamin B3 +889.7%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +525%
Contains more CholineCholine +152.5%

All nutrients comparison - raw data values

Nutrient Onion Goat cheese DV% diff.
Saturated fat 0.042g 20.639g 94%
Copper 0.039mg 0.564mg 58%
Vitamin B2 0.027mg 0.676mg 50%
Phosphorus 29mg 375mg 49%
Fats 0.1g 29.84g 46%
Vitamin A 0µg 407µg 45%
Protein 1.1g 21.58g 41%
Calcium 23mg 298mg 28%
Cholesterol 0mg 79mg 26%
Sodium 4mg 415mg 18%
Iron 0.21mg 1.62mg 18%
Monounsaturated fat 0.013g 6.808g 17%
Calories 40kcal 364kcal 16%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 7.4mg 0mg 8%
Fiber 1.7g 0g 7%
Vitamin B3 0.116mg 1.148mg 6%
Selenium 0.5µg 3.8µg 6%
Polyunsaturated fat 0.017g 0.709g 5%
Magnesium 10mg 29mg 5%
Vitamin B6 0.12mg 0.06mg 5%
Zinc 0.17mg 0.66mg 4%
Folate 19µg 2µg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Carbs 9.34g 0.12g 3%
Vitamin E 0.02mg 0.26mg 2%
Vitamin K 0.4µg 2.5µg 2%
Choline 6.1mg 15.4mg 2%
Vitamin B1 0.046mg 0.072mg 2%
Manganese 0.129mg 0.093mg 2%
Fructose 1.29g 2%
Vitamin B5 0.123mg 0.19mg 1%
Net carbs 7.64g 0.12g N/A
Potassium 146mg 158mg 0%
Sugar 4.24g 0.12g N/A
Tryptophan 0.014mg 0.227mg 0%
Threonine 0.021mg 0.805mg 0%
Isoleucine 0.014mg 0.893mg 0%
Leucine 0.025mg 1.861mg 0%
Lysine 0.039mg 1.549mg 0%
Methionine 0.002mg 0.575mg 0%
Phenylalanine 0.025mg 0.859mg 0%
Valine 0.021mg 1.485mg 0%
Histidine 0.014mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +7683.3%
Contains more WaterWater +95.8%
Contains more ProteinProtein +1861.8%
Contains more FatsFats +29740%
Contains more OtherOther +740%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +52269.2%
Contains more Poly. FatPolyunsaturated fat +4070.6%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.