Cheddar Cheese vs. Onion
Nutrition comparison of Cheddar Cheese and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and onion:
- Cheddar cheese has more riboflavin, pantothenic acid and Vitamin B12, however, onion contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- Onion has signficantly more dietary fiber than cheddar cheese.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and onion has 90% less calories than cheddar cheese - onion has 40 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Onion | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 3% | 87% |
| Fat | 74% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and cheddar cheese contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Onion has signficantly more dietary fiber than cheddar cheese - onion has 1.7g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Onion and cheddar cheese contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 19 times more protein than onion - onion has 1.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and onion has 100% less saturated fat than cheddar cheese - onion has 0.04g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Onion has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than cheddar cheese - onion has 7.4mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than onion - cheddar cheese has 337ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than onion - cheddar cheese has 24iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and cheddar cheese contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Onion and cheddar cheese contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cheddar cheese has more riboflavin, pantothenic acid and Vitamin B12, however, onion contains more niacin. Both cheddar cheese and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Cheddar Cheese | Onion | |
|---|---|---|
| Thiamin | 0.029 MG | 0.046 MG |
| Riboflavin | 0.428 MG | 0.027 MG |
| Niacin | 0.059 MG | 0.116 MG |
| Pantothenic acid | 0.41 MG | 0.123 MG |
| Vitamin B6 | 0.066 MG | 0.12 MG |
| Folate | 27 UG | 19 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 29 times more calcium than onion - onion has 23mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Onion and cheddar cheese contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Onion has 92% more potassium than cheddar cheese - onion has 146mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than onion per 100 grams.
| Cheddar Cheese | Onion | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.004 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than onion per 100 grams.
| Cheddar Cheese | Onion | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.013 G |
| Total | 1.207 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Onion (Onions, raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and onion has 90% less calories than cheddar cheese - onion has 40 calories in 100g and cheddar cheese has 403 calories.
Does onion or cheddar cheese have more carbohydrates?
By weight, onion and cheddar cheese contain similar amounts of carbs - onion has 9.3g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does onion or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 29 times more calcium than onion - onion has 23mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.