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  6. Onion vs. Muenster cheese

Onion vs. Muenster cheese — In-Depth Nutrition Comparison

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Important differences between onions and muenster cheese

  • Muenster cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A than onions.
  • Muenster cheese's daily need coverage for saturated fat is 95% more.
  • Onions contain less sodium.
  • Muenster cheese has a higher glycemic index. The glycemic index of muenster cheese is 27, while the glycemic index of onions is 15.

The food varieties used in the comparison are Onions, raw and Cheese, muenster.

Infographic

Onion vs Muenster 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
3
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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more CopperCopper +25.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1512.5%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +3017.4%
Contains more IronIron +95.2%
Contains more ZincZinc +1552.9%
Contains more PhosphorusPhosphorus +1513.8%
Contains more SeleniumSelenium +2800%
~equal in Potassium ~134mg

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
5
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +58.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1085.2%
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 Muenster cheese DV% diff.
Saturated fat 0.042g 19.113g 87%
Calcium 23mg 717mg 69%
Phosphorus 29mg 468mg 63%
Vitamin B12 0µg 1.47µg 61%
Fats 0.1g 30.04g 46%
Protein 1.1g 23.41g 45%
Vitamin A 0µg 298µg 33%
Cholesterol 0mg 96mg 32%
Sodium 4mg 628mg 27%
Selenium 0.5µg 14.5µg 25%
Zinc 0.17mg 2.81mg 24%
Vitamin B2 0.027mg 0.32mg 23%
Monounsaturated fat 0.013g 8.711g 22%
Calories 40kcal 368kcal 16%
Vitamin C 7.4mg 0mg 8%
Fiber 1.7g 0g 7%
Manganese 0.129mg 0.008mg 5%
Vitamin B6 0.12mg 0.056mg 5%
Polyunsaturated fat 0.017g 0.661g 4%
Magnesium 10mg 27mg 4%
Carbs 9.34g 1.12g 3%
Iron 0.21mg 0.41mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.046mg 0.013mg 3%
Vitamin D 0IU 22IU 3%
Fructose 1.29g 2%
Choline 6.1mg 15.4mg 2%
Folate 19µg 12µg 2%
Vitamin K 0.4µg 2.5µg 2%
Vitamin E 0.02mg 0.26mg 2%
Vitamin B5 0.123mg 0.19mg 1%
Copper 0.039mg 0.031mg 1%
Net carbs 7.64g 1.12g N/A
Potassium 146mg 134mg 0%
Sugar 4.24g 1.12g N/A
Vitamin B3 0.116mg 0.103mg 0%
Tryptophan 0.014mg 0.327mg 0%
Threonine 0.021mg 0.888mg 0%
Isoleucine 0.014mg 1.145mg 0%
Leucine 0.025mg 2.26mg 0%
Lysine 0.039mg 2.139mg 0%
Methionine 0.002mg 0.569mg 0%
Phenylalanine 0.025mg 1.24mg 0%
Valine 0.021mg 1.482mg 0%
Histidine 0.014mg 0.829mg 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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +733.9%
Contains more WaterWater +113.3%
Contains more ProteinProtein +2028.2%
Contains more FatsFats +29940%
Contains more OtherOther +945.7%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +66907.7%
Contains more Poly. FatPolyunsaturated fat +3788.2%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.