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  6. Onion vs. Rib eye steak

Onion vs. Rib eye steak — In-Depth Nutrition Comparison

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How are Onion and Rib eye steak different?

  • Rib eye steak has more Vitamin B12, Selenium, Zinc, Vitamin B3, Vitamin B6, Iron, Vitamin B2, and Phosphorus than Onion.
  • Daily need coverage for Vitamin B12 from Rib eye steak is 88% higher.
  • Onion has less Saturated Fat.

Onions, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Onion vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +109.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +61.3%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +78.1%
Contains more IronIron +966.7%
Contains more CopperCopper +105.1%
Contains more ZincZinc +3376.5%
Contains more PhosphorusPhosphorus +424.1%
Contains more SeleniumSelenium +5840%

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% 0.12% 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 0% 1.5% 2% 6% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +1150%
Contains more Vitamin E Vitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.3%
Contains more Vitamin B2Vitamin B2 +963%
Contains more Vitamin B3Vitamin B3 +4131%
Contains more Vitamin B5Vitamin B5 +335.8%
Contains more Vitamin B6Vitamin B6 +297.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.5%
Contains more OtherOther +3400%
Contains more ProteinProtein +2053.6%
Contains more FatsFats +21710%

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
46% 50% 5%
Saturated Fat: Sat. Fat 9.684 g
Monounsaturated Fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Mono. FatMonounsaturated Fat +80815.4%
Contains more Poly. FatPolyunsaturated fat +5941.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Rib eye steak Opinion
Calories 40kcal 291kcal Rib eye steak
Protein 1.1g 23.69g Rib eye steak
Fats 0.1g 21.81g Rib eye steak
Vitamin C 7.4mg 0mg Onion
Net carbs 7.64g 0g Onion
Carbs 9.34g 0g Onion
Cholesterol 0mg 80mg Onion
Vitamin D 0IU 7IU Rib eye steak
Magnesium 10mg 22mg Rib eye steak
Calcium 23mg 11mg Onion
Potassium 146mg 260mg Rib eye steak
Iron 0.21mg 2.24mg Rib eye steak
Sugar 4.24g 0g Rib eye steak
Fiber 1.7g 0g Onion
Copper 0.039mg 0.08mg Rib eye steak
Zinc 0.17mg 5.91mg Rib eye steak
Phosphorus 29mg 152mg Rib eye steak
Sodium 4mg 54mg Onion
Vitamin A 2IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.02mg 0.1mg Rib eye steak
Vitamin D 0µg 0.2µg Rib eye steak
Manganese 0.129mg 0.08mg Onion
Selenium 0.5µg 29.7µg Rib eye steak
Vitamin B1 0.046mg 0.071mg Rib eye steak
Vitamin B2 0.027mg 0.287mg Rib eye steak
Vitamin B3 0.116mg 4.908mg Rib eye steak
Vitamin B5 0.123mg 0.536mg Rib eye steak
Vitamin B6 0.12mg 0.477mg Rib eye steak
Vitamin B12 0µg 2.1µg Rib eye steak
Vitamin K 0.4µg 1.6µg Rib eye steak
Folate 19µg 6µg Onion
Trans Fat 0g 1.478g Onion
Choline 6.1mg 48.8mg Rib eye steak
Saturated Fat 0.042g 9.684g Onion
Monounsaturated Fat 0.013g 10.519g Rib eye steak
Polyunsaturated fat 0.017g 1.027g Rib eye steak
Tryptophan 0.014mg 0.265mg Rib eye steak
Threonine 0.021mg 1.116mg Rib eye steak
Isoleucine 0.014mg 1.103mg Rib eye steak
Leucine 0.025mg 2.041mg Rib eye steak
Lysine 0.039mg 2.269mg Rib eye steak
Methionine 0.002mg 0.641mg Rib eye steak
Phenylalanine 0.025mg 0.95mg Rib eye steak
Valine 0.021mg 1.184mg Rib eye steak
Histidine 0.014mg 0.888mg Rib eye steak
Fructose 1.29g Onion
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak
Omega-6 - Eicosadienoic acid 0g 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
8%
Onion
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 9.642g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.