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  6. Onion vs. Saltine cracker (includes oyster, soda, soup)

Onion vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Significant differences between onions and saltine cracker (includes oyster, soda, soup)

  • The amount of iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, selenium, and copper in saltine cracker (includes oyster, soda, soup) is higher than in onions.
  • Saltine cracker (includes oyster, soda, soup) covers your daily iron needs 67% more than onions.
  • Onions contain less sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index. The glycemic index of saltine cracker (includes oyster, soda, soup) is 74, while the glycemic index of onions is 15.

Specific food types used in this comparison are Onions, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Onion vs Saltine cracker (includes oyster, soda, 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
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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +21.1%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +130%
Contains more IronIron +2552.4%
Contains more CopperCopper +256.4%
Contains more ZincZinc +305.9%
Contains more PhosphorusPhosphorus +251.7%
Contains more ManganeseManganese +431.8%
Contains more SeleniumSelenium +1960%
~equal in Potassium ~152mg

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%
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5650%
Contains more Vitamin B1Vitamin B1 +1426.1%
Contains more Vitamin B2Vitamin B2 +1703.7%
Contains more Vitamin B3Vitamin B3 +5453.4%
Contains more Vitamin B5Vitamin B5 +335.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6250%
Contains more FolateFolate +605.3%
Contains more CholineCholine +173.8%
~equal in Vitamin D ~0µg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1664.6%
Contains more ProteinProtein +760%
Contains more FatsFats +8540%
Contains more CarbsCarbs +692.8%
Contains more OtherOther +700%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +15176.9%
Contains more Poly. FatPolyunsaturated fat +28341.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1541.7%
Contains more FructoseFructose +578.9%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Saltine cracker (includes oyster, soda, soup)
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.21mg 5.57mg 67%
Vitamin B1 0.046mg 0.702mg 55%
Sodium 4mg 941mg 41%
Vitamin B3 0.116mg 6.442mg 40%
Vitamin B2 0.027mg 0.487mg 35%
Polyunsaturated fat 0.017g 4.835g 32%
Folate 19µg 134µg 29%
Starch 0g 67.83g 28%
Manganese 0.129mg 0.686mg 24%
Carbs 9.34g 74.05g 22%
Vitamin K 0.4µg 25.4µg 21%
Calories 40kcal 418kcal 19%
Selenium 0.5µg 10.3µg 18%
Protein 1.1g 9.46g 17%
Fats 0.1g 8.64g 13%
Copper 0.039mg 0.139mg 11%
Phosphorus 29mg 102mg 10%
Vitamin B5 0.123mg 0.536mg 8%
Vitamin E 0.02mg 1.15mg 8%
Vitamin C 7.4mg 0mg 8%
Saturated fat 0.042g 1.653g 7%
Zinc 0.17mg 0.69mg 5%
Monounsaturated fat 0.013g 1.986g 5%
Vitamin B12 0µg 0.09µg 4%
Fiber 1.7g 2.8g 4%
Vitamin B6 0.12mg 0.086mg 3%
Magnesium 10mg 23mg 3%
Choline 6.1mg 16.7mg 2%
Fructose 1.29g 0.19g 1%
Net carbs 7.64g 71.25g N/A
Calcium 23mg 19mg 0%
Potassium 146mg 152mg 0%
Sugar 4.24g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.014mg 0.116mg 0%
Threonine 0.021mg 0.268mg 0%
Isoleucine 0.014mg 0.333mg 0%
Leucine 0.025mg 0.652mg 0%
Lysine 0.039mg 0.172mg 0%
Methionine 0.002mg 0.147mg 0%
Phenylalanine 0.025mg 0.45mg 0%
Valine 0.021mg 0.399mg 0%
Histidine 0.014mg 0.197mg 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
8%
Onion
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.95g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 1.611g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 59)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.