Onion vs. Spread — In-Depth Nutrition Comparison
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A recap on differences between onions and spread
- Onions have less vitamin B12, selenium, vitamin E, vitamin B1, choline, copper, and vitamin B3.
- Spread covers your daily vitamin B12 needs 47% more than onions.
- Onions have less saturated fat.
- The glycemic index of onions is higher.
Food varieties used in this article are Onions, raw and Sandwich spread, pork, beef.
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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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +91.7% |
| Contains more PotassiumPotassium | +32.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +396.2% |
| Contains more IronIron | +276.2% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +103.4% |
| Contains more SeleniumSelenium | +1840% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +273.9% |
| Contains more Vitamin B2Vitamin B2 | +396.3% |
| Contains more Vitamin B3Vitamin B3 | +1391.4% |
| Contains more Vitamin B5Vitamin B5 | +249.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more CholineCholine | +921.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 4mg | 1013mg | 44% |
| Fats | 0.1g | 17.34g | 27% |
| Saturated fat | 0.042g | 5.977g | 27% |
| Monounsaturated fat | 0.013g | 7.584g | 19% |
| Selenium | 0.5µg | 9.7µg | 17% |
| Polyunsaturated fat | 0.017g | 2.565g | 17% |
| Cholesterol | 0mg | 38mg | 13% |
| Protein | 1.1g | 7.66g | 13% |
| Vitamin B1 | 0.046mg | 0.172mg | 11% |
| Vitamin E | 0.02mg | 1.74mg | 11% |
| Choline | 6.1mg | 62.3mg | 10% |
| Vitamin B3 | 0.116mg | 1.73mg | 10% |
| Calories | 40kcal | 235kcal | 10% |
| Copper | 0.039mg | 0.13mg | 10% |
| Zinc | 0.17mg | 1.02mg | 8% |
| Vitamin C | 7.4mg | 0mg | 8% |
| Vitamin B2 | 0.027mg | 0.134mg | 8% |
| Iron | 0.21mg | 0.79mg | 7% |
| Fiber | 1.7g | 0.2g | 6% |
| Vitamin B5 | 0.123mg | 0.43mg | 6% |
| Phosphorus | 29mg | 59mg | 4% |
| Manganese | 0.129mg | 0.026mg | 4% |
| Folate | 19µg | 2µg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Fructose | 1.29g | 2% | |
| Vitamin K | 0.4µg | 1.6µg | 1% |
| Calcium | 23mg | 12mg | 1% |
| Potassium | 146mg | 110mg | 1% |
| Carbs | 9.34g | 11.94g | 1% |
| Net carbs | 7.64g | 11.74g | N/A |
| Magnesium | 10mg | 8mg | 0% |
| Sugar | 4.24g | 0g | N/A |
| Vitamin B6 | 0.12mg | 0.12mg | 0% |
| Tryptophan | 0.014mg | 0.082mg | 0% |
| Threonine | 0.021mg | 0.334mg | 0% |
| Isoleucine | 0.014mg | 0.334mg | 0% |
| Leucine | 0.025mg | 0.6mg | 0% |
| Lysine | 0.039mg | 0.663mg | 0% |
| Methionine | 0.002mg | 0.196mg | 0% |
| Phenylalanine | 0.025mg | 0.301mg | 0% |
| Valine | 0.021mg | 0.356mg | 0% |
| Histidine | 0.014mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +47.8% |
| Contains more ProteinProtein | +596.4% |
| Contains more FatsFats | +17240% |
| Contains more CarbsCarbs | +27.8% |
| Contains more OtherOther | +694.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +58238.5% |
| Contains more Poly. FatPolyunsaturated fat | +14988.2% |