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  6. Yogurt vs. Onion

Yogurt vs. Onion — In-Depth Nutrition Comparison

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How are Yogurt and Onion different?

  • Yogurt is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, while Onion is higher in Vitamin C, Fiber, and Manganese.
  • Yogurt covers your daily need of Vitamin B12 31% more than Onion.
  • Yogurt contains 19 times more Selenium than Onion. Yogurt contains 9.7µg of Selenium, while Onion contains 0.5µg.

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

Infographic

Yogurt 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.
Yogurt
Yogurt
5
:
5
Onion
Onion
Contains more Calcium +378.3%
Contains more Phosphorus +365.5%
Contains more Zinc +205.9%
Contains more Selenium +1840%
Contains more Iron +200%
Contains less Sodium -88.9%
Contains more Copper +129.4%
Contains more Manganese +1333.3%
Equal in Magnesium - 10
Equal in Potassium - 146
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +378.3%
Contains more Phosphorus +365.5%
Contains more Zinc +205.9%
Contains more Selenium +1840%
Contains more Iron +200%
Contains less Sodium -88.9%
Contains more Copper +129.4%
Contains more Manganese +1333.3%
Equal in Magnesium - 10
Equal in Potassium - 146

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.
Yogurt
Yogurt
5
:
6
Onion
Onion
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 +∞%
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 +∞%
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%
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%
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 +∞%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Onion
Onion
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
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
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Onion
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 Yogurt Onion Opinion
Net carbs 3.6g 7.64g Onion
Protein 10.19g 1.1g Yogurt
Fats 0.39g 0.1g Yogurt
Carbs 3.6g 9.34g Onion
Calories 59kcal 40kcal Yogurt
Fructose 0g 1.29g Onion
Sugar 3.24g 4.24g Yogurt
Fiber 0g 1.7g Onion
Calcium 110mg 23mg Yogurt
Iron 0.07mg 0.21mg Onion
Magnesium 11mg 10mg Yogurt
Phosphorus 135mg 29mg Yogurt
Potassium 141mg 146mg Onion
Sodium 36mg 4mg Onion
Zinc 0.52mg 0.17mg Yogurt
Copper 0.017mg 0.039mg Onion
Manganese 0.009mg 0.129mg Onion
Selenium 9.7µg 0.5µg Yogurt
Vitamin A 4IU 2IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0.02mg Onion
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.023mg 0.046mg Onion
Vitamin B2 0.278mg 0.027mg Yogurt
Vitamin B3 0.208mg 0.116mg Yogurt
Vitamin B5 0.331mg 0.123mg Yogurt
Vitamin B6 0.063mg 0.12mg Onion
Folate 7µg 19µg Onion
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 0.4µg 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 5mg 0mg Onion
Trans Fat 0.006g 0g Onion
Saturated Fat 0.117g 0.042g Onion
Monounsaturated Fat 0.053g 0.013g Yogurt
Polyunsaturated fat 0.012g 0.017g 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
Yogurt Onion
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
17%
Yogurt
8%
Onion
Minerals Daily Need Coverage Score
19%
Yogurt
8%
Onion

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