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  6. Onion vs. Muffin

Onion vs. Muffin — In-Depth Nutrition Comparison

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What are the main differences between onions and muffin?

  • Onions have less vitamin K, phosphorus, choline, selenium, manganese, iron, vitamin E, and vitamin B2 than muffin.
  • Muffin's daily need coverage for vitamin K is 32% higher.
  • Onions contain less saturated fat.
  • Onions have a lower glycemic index than muffin.

We used Onions, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins) types in this comparison.

Infographic

Onion vs Muffin 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%
Muffin
Muffin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more PotassiumPotassium +20.7%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +91.3%
Contains more IronIron +519%
Contains more CopperCopper +53.8%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +403.4%
Contains more ManganeseManganese +248.1%
Contains more SeleniumSelenium +1540%
~equal in Magnesium ~10mg

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%
Muffin
Muffin
11
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +722.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +265.2%
Contains more Vitamin B2Vitamin B2 +503.7%
Contains more Vitamin B3Vitamin B3 +1122.4%
Contains more Vitamin B5Vitamin B5 +282.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +9700%
Contains more FolateFolate +152.6%
Contains more CholineCholine +1416.4%

All nutrients comparison - raw data values

Nutrient Onion Muffin DV% diff.
Polyunsaturated fat 0.017g 8.103g 54%
Vitamin K 0.4µg 39.2µg 32%
Fats 0.1g 16.07g 25%
Phosphorus 29mg 146mg 17%
Calories 40kcal 375kcal 17%
Choline 6.1mg 92.5mg 16%
Carbs 9.34g 53g 15%
Manganese 0.129mg 0.449mg 14%
Iron 0.21mg 1.3mg 14%
Sodium 4mg 336mg 14%
Selenium 0.5µg 8.2µg 14%
Saturated fat 0.042g 2.844g 13%
Monounsaturated fat 0.013g 4.822g 12%
Vitamin E 0.02mg 1.63mg 11%
Cholesterol 0mg 30mg 10%
Vitamin B2 0.027mg 0.163mg 10%
Vitamin B1 0.046mg 0.168mg 10%
Vitamin B3 0.116mg 1.418mg 8%
Folate 19µg 48µg 7%
Vitamin B12 0µg 0.16µg 7%
Protein 1.1g 4.49g 7%
Vitamin B5 0.123mg 0.47mg 7%
Vitamin C 7.4mg 0.9mg 7%
Starch 0g 16.31g 7%
Vitamin B6 0.12mg 0.04mg 6%
Vitamin A 0µg 21µg 2%
Zinc 0.17mg 0.37mg 2%
Copper 0.039mg 0.06mg 2%
Fiber 1.7g 1.1g 2%
Calcium 23mg 44mg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 146mg 121mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 7.64g 51.9g N/A
Magnesium 10mg 10mg 0%
Sugar 4.24g 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.014mg 0.066mg 0%
Threonine 0.021mg 0.181mg 0%
Isoleucine 0.014mg 0.224mg 0%
Leucine 0.025mg 0.421mg 0%
Lysine 0.039mg 0.199mg 0%
Methionine 0.002mg 0.115mg 0%
Phenylalanine 0.025mg 0.277mg 0%
Valine 0.021mg 0.257mg 0%
Histidine 0.014mg 0.128mg 0%
Fructose 1.29g 1.21g 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 6.911g 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
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +257%
Contains more ProteinProtein +308.2%
Contains more FatsFats +15970%
Contains more CarbsCarbs +467.5%
Contains more OtherOther +322.9%

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +36992.3%
Contains more Poly. FatPolyunsaturated fat +47564.7%

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
Muffin
Muffin
4
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more GlucoseGlucose +60.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2729.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~1.21g
~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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.