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  6. Onion vs. Sweet roll

Onion vs. Sweet roll — In-Depth Nutrition Comparison

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How are onions and sweet roll different?

  • Sweet roll is higher than onions in selenium, vitamin B1, vitamin B2, iron, vitamin B3, folate, and vitamin E.
  • Sweet roll covers your daily need for selenium, 30% more than onions.
  • Onions are lower in saturated fat.
  • Sweet roll has a higher glycemic index (40) than onions (15).

Onions, raw and Sweet rolls, cinnamon, commercially prepared with raisins types were used in this article.

Infographic

Onion vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more PotassiumPotassium +31.5%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +213%
Contains more IronIron +661.9%
Contains more CopperCopper +125.6%
Contains more ZincZinc +247.1%
Contains more PhosphorusPhosphorus +162.1%
Contains more ManganeseManganese +132.6%
Contains more SeleniumSelenium +3300%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9850%
Contains more Vitamin B1Vitamin B1 +604.3%
Contains more Vitamin B2Vitamin B2 +881.5%
Contains more Vitamin B3Vitamin B3 +1955.2%
Contains more Vitamin B5Vitamin B5 +230.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +278.9%
Contains more CholineCholine +577%
~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +259.3%
Contains more ProteinProtein +463.6%
Contains more FatsFats +16300%
Contains more CarbsCarbs +445%
Contains more OtherOther +385.7%

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% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +36800%
Contains more Poly. FatPolyunsaturated fat +43858.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Sweet roll
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 Sweet roll DV% diff.
Polyunsaturated fat 0.017g 7.473g 50%
Selenium 0.5µg 17µg 30%
Fats 0.1g 16.4g 25%
Vitamin B1 0.046mg 0.324mg 23%
Cholesterol 0mg 66mg 22%
Vitamin B2 0.027mg 0.265mg 18%
Iron 0.21mg 1.6mg 17%
Calories 40kcal 372kcal 17%
Vitamin B3 0.116mg 2.384mg 14%
Saturated fat 0.042g 3.079g 14%
Carbs 9.34g 50.9g 14%
Folate 19µg 72µg 13%
Sodium 4mg 304mg 13%
Vitamin E 0.02mg 1.99mg 13%
Monounsaturated fat 0.013g 4.797g 12%
Protein 1.1g 6.2g 10%
Phosphorus 29mg 76mg 7%
Vitamin A 0µg 62µg 7%
Manganese 0.129mg 0.3mg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin C 7.4mg 2mg 6%
Choline 6.1mg 41.3mg 6%
Vitamin B5 0.123mg 0.406mg 6%
Calcium 23mg 72mg 5%
Copper 0.039mg 0.088mg 5%
Zinc 0.17mg 0.59mg 4%
Vitamin K 0.4µg 4.4µg 3%
Fiber 1.7g 2.4g 3%
Fructose 1.29g 2%
Magnesium 10mg 17mg 2%
Potassium 146mg 111mg 1%
Vitamin B6 0.12mg 0.107mg 1%
Net carbs 7.64g 48.5g N/A
Sugar 4.24g 31.73g N/A
Tryptophan 0.014mg 0.074mg 0%
Threonine 0.021mg 0.211mg 0%
Isoleucine 0.014mg 0.259mg 0%
Leucine 0.025mg 0.458mg 0%
Lysine 0.039mg 0.243mg 0%
Methionine 0.002mg 0.117mg 0%
Phenylalanine 0.025mg 0.3mg 0%
Valine 0.021mg 0.291mg 0%
Histidine 0.014mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
8%
Onion
35%
Sweet roll

Comparison summary

Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 27.49g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 3.037g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 25)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.