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  6. White bread vs. Onion

White bread vs. Onion — In-Depth Nutrition Comparison

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Differences between white bread and onions

  • Onions contain less iron, vitamin B1, selenium, vitamin B3, folate, manganese, vitamin B2, calcium, and phosphorus than white bread.
  • White bread's daily need coverage for iron is 43% higher.
  • Onions contain 123 times less sodium than white bread. White bread contains 490mg of sodium, while onions contain 4mg.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Onions, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +526.1%
Contains more IronIron +1619%
Contains more CopperCopper +159%
Contains more ZincZinc +335.3%
Contains more PhosphorusPhosphorus +237.9%
Contains more ManganeseManganese +315.5%
Contains more SeleniumSelenium +4300%
Contains more PotassiumPotassium +15.9%
Contains less SodiumSodium -99.2%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Onion
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +1058.7%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +4020.7%
Contains more Vitamin B5Vitamin B5 +335.8%
Contains more FolateFolate +484.2%
Contains more CholineCholine +139.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Onion DV% diff.
Iron 3.61mg 0.21mg 43%
Vitamin B1 0.533mg 0.046mg 41%
Selenium 22µg 0.5µg 39%
Vitamin B3 4.78mg 0.116mg 29%
Folate 111µg 19µg 23%
Sodium 490mg 4mg 21%
Manganese 0.536mg 0.129mg 18%
Vitamin B2 0.243mg 0.027mg 17%
Protein 8.85g 1.1g 16%
Starch 37.17g 0g 15%
Carbs 49.42g 9.34g 13%
Calcium 144mg 23mg 12%
Polyunsaturated fat 1.602g 0.017g 11%
Calories 266kcal 40kcal 11%
Phosphorus 98mg 29mg 10%
Vitamin B5 0.536mg 0.123mg 8%
Vitamin C 0mg 7.4mg 8%
Copper 0.101mg 0.039mg 7%
Zinc 0.74mg 0.17mg 5%
Fats 3.33g 0.1g 5%
Fiber 2.7g 1.7g 4%
Vitamin B6 0.087mg 0.12mg 3%
Saturated fat 0.698g 0.042g 3%
Magnesium 23mg 10mg 3%
Choline 14.6mg 6.1mg 2%
Fructose 2.43g 1.29g 1%
Potassium 126mg 146mg 1%
Monounsaturated fat 0.599g 0.013g 1%
Vitamin E 0.22mg 0.02mg 1%
Net carbs 46.72g 7.64g N/A
Sugar 5.67g 4.24g N/A
Vitamin K 0.2µg 0.4µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
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
Contains more ProteinProtein +704.5%
Contains more FatsFats +3230%
Contains more CarbsCarbs +429.1%
Contains more OtherOther +465.7%
Contains more WaterWater +144.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +4507.7%
Contains more Poly. FatPolyunsaturated fat +9323.5%
Contains less Sat. FatSaturated fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Onion
Onion
2
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
Contains more StarchStarch +∞%
Contains more FructoseFructose +88.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +25.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.