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  6. Onion vs. Yogurt

Onion vs. Yogurt — In-Depth Nutrition Comparison

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How are Onion and Yogurt different?

  • Onion is richer in Vitamin C, Fiber, and Manganese, while Yogurt is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium.
  • Yogurt covers your daily need of Vitamin B12 31% more than Onion.

Onions, raw and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Onion vs Yogurt 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
5
:
5
Yogurt
Yogurt
Contains more Iron +200%
Contains less Sodium -88.9%
Contains more Copper +129.4%
Contains more Manganese +1333.3%
Contains more Calcium +378.3%
Contains more Phosphorus +365.5%
Contains more Zinc +205.9%
Contains more Selenium +1840%
Equal in Magnesium - 11
Equal in Potassium - 141
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +200%
Contains less Sodium -88.9%
Contains more Copper +129.4%
Contains more Manganese +1333.3%
Contains more Calcium +378.3%
Contains more Phosphorus +365.5%
Contains more Zinc +205.9%
Contains more Selenium +1840%
Equal in Magnesium - 11
Equal in Potassium - 141

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
6
:
5
Yogurt
Yogurt
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +90.5%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +100%
Contains more Vitamin B2 +929.6%
Contains more Vitamin B3 +79.3%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B12 +∞%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +90.5%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +100%
Contains more Vitamin B2 +929.6%
Contains more Vitamin B3 +79.3%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
3
Yogurt
Yogurt
Contains more Carbs +159.4%
Contains more Protein +826.4%
Contains more Fats +290%
Contains more Other +105.7%
Equal in Water - 85.1
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +159.4%
Contains more Protein +826.4%
Contains more Fats +290%
Contains more Other +105.7%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -64.1%
Contains more Polyunsaturated fat +41.7%
Contains more Monounsaturated Fat +307.7%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -64.1%
Contains more Polyunsaturated fat +41.7%
Contains more Monounsaturated Fat +307.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
2
Yogurt
Yogurt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Onion
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
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Yogurt Opinion
Net carbs 7.64g 3.6g Onion
Protein 1.1g 10.19g Yogurt
Fats 0.1g 0.39g Yogurt
Carbs 9.34g 3.6g Onion
Calories 40kcal 59kcal Yogurt
Fructose 1.29g 0g Onion
Sugar 4.24g 3.24g Yogurt
Fiber 1.7g 0g Onion
Calcium 23mg 110mg Yogurt
Iron 0.21mg 0.07mg Onion
Magnesium 10mg 11mg Yogurt
Phosphorus 29mg 135mg Yogurt
Potassium 146mg 141mg Onion
Sodium 4mg 36mg Onion
Zinc 0.17mg 0.52mg Yogurt
Copper 0.039mg 0.017mg Onion
Manganese 0.129mg 0.009mg Onion
Selenium 0.5µg 9.7µg Yogurt
Vitamin A 2IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.02mg 0.01mg Onion
Vitamin C 7.4mg 0mg Onion
Vitamin B1 0.046mg 0.023mg Onion
Vitamin B2 0.027mg 0.278mg Yogurt
Vitamin B3 0.116mg 0.208mg Yogurt
Vitamin B5 0.123mg 0.331mg Yogurt
Vitamin B6 0.12mg 0.063mg Onion
Folate 19µg 7µg Onion
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 0.4µg 0µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Cholesterol 0mg 5mg Onion
Trans Fat 0g 0.006g Onion
Saturated Fat 0.042g 0.117g Onion
Monounsaturated Fat 0.013g 0.053g Yogurt
Polyunsaturated fat 0.017g 0.012g Onion
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Yogurt
Minerals Daily Need Coverage Score
8%
Onion
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 4)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.