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  6. Onion vs. Soft serve

Onion vs. Soft serve — In-Depth Nutrition Comparison

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How are onions and soft serve different?

  • Onions are richer in vitamin C and vitamin B6, while soft serve is higher in vitamin B12, phosphorus, vitamin B2, vitamin A, calcium, and vitamin B5.
  • Soft serve covers your daily need for saturated fat, 37% more than onions.
  • Onions contain 9 times more vitamin C than soft serve. Onions contain 7.4mg of vitamin C, while soft serve contains 0.8mg.
  • Onions are lower in saturated fat.
  • Soft serve has a higher glycemic index (79) than onions (15).

Onions, raw and Ice cream, soft serve, chocolate types were used in this article.

Infographic

Onion vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more CopperCopper +30%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +2480%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +469.6%
Contains more PotassiumPotassium +21.2%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +500%
~equal in Iron ~0.21mg

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
4
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +574.1%
Contains more Vitamin B5Vitamin B5 +311.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +125%
Contains more CholineCholine +326.2%
~equal in Vitamin B1 ~0.049mg

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +49%
Contains more ProteinProtein +272.7%
Contains more FatsFats +12900%
Contains more CarbsCarbs +137.7%
Contains more OtherOther +157.1%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +26746.2%
Contains more Poly. FatPolyunsaturated fat +2605.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Soft serve DV% diff.
Saturated fat 0.042g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.1g 13g 20%
Vitamin A 0µg 162µg 18%
Vitamin B2 0.027mg 0.182mg 12%
Phosphorus 29mg 116mg 12%
Calcium 23mg 131mg 11%
Calories 40kcal 222kcal 9%
Monounsaturated fat 0.013g 3.49g 9%
Vitamin B5 0.123mg 0.506mg 8%
Vitamin C 7.4mg 0.8mg 7%
Protein 1.1g 4.1g 6%
Vitamin B6 0.12mg 0.048mg 6%
Manganese 0.129mg 0.005mg 5%
Selenium 0.5µg 3µg 5%
Choline 6.1mg 26mg 4%
Vitamin D 0IU 29IU 4%
Carbs 9.34g 22.2g 4%
Vitamin E 0.02mg 0.61mg 4%
Vitamin D 0µg 0.7µg 4%
Fiber 1.7g 0.7g 4%
Polyunsaturated fat 0.017g 0.46g 3%
Folate 19µg 9µg 3%
Zinc 0.17mg 0.52mg 3%
Sodium 4mg 61mg 2%
Fructose 1.29g 2%
Caffeine 0mg 2mg 1%
Copper 0.039mg 0.03mg 1%
Potassium 146mg 177mg 1%
Net carbs 7.64g 21.5g N/A
Magnesium 10mg 12mg 0%
Iron 0.21mg 0.21mg 0%
Sugar 4.24g 21.16g N/A
Vitamin B1 0.046mg 0.049mg 0%
Vitamin B3 0.116mg 0.095mg 0%
Vitamin K 0.4µg 0.9µg 0%
Tryptophan 0.014mg 0.048mg 0%
Threonine 0.021mg 0.169mg 0%
Isoleucine 0.014mg 0.215mg 0%
Leucine 0.025mg 0.353mg 0%
Lysine 0.039mg 0.296mg 0%
Methionine 0.002mg 0.091mg 0%
Phenylalanine 0.025mg 0.176mg 0%
Valine 0.021mg 0.241mg 0%
Histidine 0.014mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
8%
Onion
17%
Soft serve

Comparison summary

Which food is richer in minerals?
Soft serve
Soft serve is relatively richer in minerals
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.2)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 16.92g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 7.418g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 64)

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.