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  6. Onion vs. Onion soup

Onion vs. Onion soup — In-Depth Nutrition Comparison

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What are the differences between Onion and Onion soup?

  • Onion is higher in Vitamin C, and Vitamin B6, yet Onion soup is higher in Copper, and Selenium.
  • Onion soup's daily need coverage for Sodium is 22% more.
  • Onion has 7 times more Vitamin C than Onion soup. While Onion has 7.4mg of Vitamin C, Onion soup has only 1mg.
  • The amount of Sodium in Onion is lower.

We used Onions, raw and Soup, onion, canned, condensed types in this article.

Infographic

Onion vs Onion soup 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
4
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 1.4% 6.6% 4.9% 21% 33% 14% 3.9% 67% 26% 19%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +160.7%
Contains more PhosphorusPhosphorus +222.2%
Contains less SodiumSodium -99.2%
Contains more IronIron +161.9%
Contains more CopperCopper +156.4%
Contains more ZincZinc +194.1%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +600%
~equal in Calcium ~22mg

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
7
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% 0.12% 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 3.3% 0.66% 4.4% 0% 6.8% 4.6% 9.2% 0% 9.2% 0% 1% 9% 2.2%
Contains more Vitamin CVitamin C +640%
Contains more Vitamin B1Vitamin B1 +70.4%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +58.3%
Contains more CholineCholine +52.5%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +322.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.4µg

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
3% 7% 86% 2%
Protein: 3.06 g
Fats: 1.42 g
Carbs: 6.68 g
Water: 86.35 g
Other: 2.49 g
Contains more CarbsCarbs +39.8%
Contains more ProteinProtein +178.2%
Contains more FatsFats +1320%
Contains more OtherOther +611.4%
~equal in Water ~86.35g

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
16% 45% 39%
Saturated Fat: Sat. Fat 0.21 g
Monounsaturated Fat: Mono. Fat 0.61 g
Polyunsaturated fat: Poly. Fat 0.53 g
Contains less Sat. FatSaturated Fat -80%
Contains more Mono. FatMonounsaturated Fat +4592.3%
Contains more Poly. FatPolyunsaturated fat +3017.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Onion soup Opinion
Calories 40kcal 46kcal Onion soup
Protein 1.1g 3.06g Onion soup
Fats 0.1g 1.42g Onion soup
Vitamin C 7.4mg 1mg Onion
Net carbs 7.64g 5.98g Onion
Carbs 9.34g 6.68g Onion
Magnesium 10mg 2mg Onion
Calcium 23mg 22mg Onion
Potassium 146mg 56mg Onion
Iron 0.21mg 0.55mg Onion soup
Sugar 4.24g 2.72g Onion soup
Fiber 1.7g 0.7g Onion
Copper 0.039mg 0.1mg Onion soup
Zinc 0.17mg 0.5mg Onion soup
Phosphorus 29mg 9mg Onion
Sodium 4mg 516mg Onion
Vitamin A 2IU 11IU Onion soup
Vitamin A 0µg 3µg Onion soup
Vitamin E 0.02mg 0.22mg Onion soup
Manganese 0.129mg 0.2mg Onion soup
Selenium 0.5µg 3.5µg Onion soup
Vitamin B1 0.046mg 0.027mg Onion
Vitamin B2 0.027mg 0.02mg Onion
Vitamin B3 0.116mg 0.49mg Onion soup
Vitamin B5 0.123mg 0mg Onion
Vitamin B6 0.12mg 0.04mg Onion
Vitamin K 0.4µg 0.4µg
Folate 19µg 12µg Onion
Choline 6.1mg 4mg Onion
Saturated Fat 0.042g 0.21g Onion
Monounsaturated Fat 0.013g 0.61g Onion soup
Polyunsaturated fat 0.017g 0.53g Onion soup
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Onion soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Onion soup
Minerals Daily Need Coverage Score
8%
Onion
20%
Onion soup

Comparison summary

Which food is lower in Sugar?
Onion soup
Onion soup is lower in Sugar (difference - 1.52g)
Which food is lower in glycemic index?
Onion soup
Onion soup is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion soup
Onion soup is cheaper (difference - $0.2)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 512mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.168g)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Onion soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171551/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.