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  6. Soy milk vs. Onion

Soy milk vs. Onion — In-Depth Nutrition Comparison

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Important differences between soy milk and onions

  • Soy milk has more copper, selenium, iron, and polyunsaturated fat; however, onions are richer in vitamin C.
  • Soy milk contains 57 times more polyunsaturated fat than onions. Soy milk contains 0.961g of polyunsaturated fat, while onions contain 0.017g.
  • Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of onions is 15.

The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Onions, raw.

Infographic

Soy milk vs Onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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%
Contains more MagnesiumMagnesium +150%
Contains more IronIron +204.8%
Contains more CopperCopper +228.2%
Contains more PhosphorusPhosphorus +79.3%
Contains more ManganeseManganese +72.9%
Contains more SeleniumSelenium +860%
Contains more PotassiumPotassium +23.7%
Contains more ZincZinc +41.7%
Contains less SodiumSodium -92.2%
~equal in Calcium ~23mg

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.
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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +342.2%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin KVitamin K +650%
Contains more CholineCholine +286.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +55.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Soy milk Onion DV% diff.
Copper 0.128mg 0.039mg 10%
Selenium 4.8µg 0.5µg 8%
Vitamin C 0mg 7.4mg 8%
Polyunsaturated fat 0.961g 0.017g 6%
Iron 0.64mg 0.21mg 5%
Vitamin B5 0.373mg 0.123mg 5%
Fiber 0.6g 1.7g 4%
Protein 3.27g 1.1g 4%
Magnesium 25mg 10mg 4%
Manganese 0.223mg 0.129mg 4%
Phosphorus 52mg 29mg 3%
Vitamin B2 0.069mg 0.027mg 3%
Choline 23.6mg 6.1mg 3%
Fats 1.75g 0.1g 3%
Vitamin B6 0.077mg 0.12mg 3%
Vitamin K 3µg 0.4µg 2%
Vitamin B3 0.513mg 0.116mg 2%
Fructose 1.29g 2%
Sodium 51mg 4mg 2%
Vitamin E 0.11mg 0.02mg 1%
Carbs 6.28g 9.34g 1%
Vitamin B1 0.06mg 0.046mg 1%
Monounsaturated fat 0.401g 0.013g 1%
Saturated fat 0.205g 0.042g 1%
Calories 54kcal 40kcal 1%
Potassium 118mg 146mg 1%
Net carbs 5.68g 7.64g N/A
Calcium 25mg 23mg 0%
Sugar 3.99g 4.24g N/A
Zinc 0.12mg 0.17mg 0%
Folate 18µg 19µg 0%
Tryptophan 0.038mg 0.014mg 0%
Threonine 0.108mg 0.021mg 0%
Isoleucine 0.114mg 0.014mg 0%
Leucine 0.186mg 0.025mg 0%
Lysine 0.131mg 0.039mg 0%
Methionine 0.027mg 0.002mg 0%
Phenylalanine 0.113mg 0.025mg 0%
Valine 0.117mg 0.021mg 0%
Histidine 0.061mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +197.3%
Contains more FatsFats +1650%
Contains more OtherOther +85.7%
Contains more CarbsCarbs +48.7%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
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
Contains more Mono. FatMonounsaturated fat +2984.6%
Contains more Poly. FatPolyunsaturated fat +5552.9%
Contains less Sat. FatSaturated fat -79.5%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.