Goat Cheese vs. Onion

Nutrition comparison of Goat Cheese and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of goat cheese versus onion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goat cheese and onion:

  • Goat cheese has 34.3 times less sugar than onion.
  • Goat cheese has 76.8 times less carbohydrates than onion.
  • Goat cheese has more riboflavin, niacin and Vitamin B12, however, onion contains more folate.
  • Goat cheese has signficantly more iron than onion.
  • Goat cheese is an excellent source of Vitamin A, calcium and protein.
  • Onion has signficantly more dietary fiber than goat cheese.
Detailed nutritional comparison of goat cheese and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Goat Cheese src
Image of Onion src

Calories and Carbs

calories

Goat cheese is high in calories and onion has 89% less calories than goat cheese - onion has 40 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Onion
Protein 24% 11%
Carbohydrates ~ 87%
Fat 76% 3%
Alcohol ~ ~

carbohydrates

Goat cheese has 76.8 times less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

dietary fiber

Onion has signficantly more dietary fiber than goat cheese - onion has 1.7g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.

sugar

Goat cheese has 34.3 times less sugar than onion - onion has 4.2g of sugar per 100 grams and goat cheese has 0.12g of sugar.

Protein

protein

Goat cheese is an excellent source of protein and it has 18 times more protein than onion - onion has 1.1g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and onion has 100% less saturated fat than goat cheese - onion has 0.04g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

cholesterol

Onion has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and onion does not contain significant amounts.

Vitamins

Vitamin C

Onion has more Vitamin C than goat cheese - onion has 7.4mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.

Vitamin A

Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than onion - goat cheese has 407ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin D

Goat cheese has more Vitamin D than onion - goat cheese has 22iu of Vitamin D per 100 grams and onion does not contain significant amounts.

Vitamin E

Onion and goat cheese contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

Onion and goat cheese contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.

The B Vitamins

Goat cheese has more riboflavin, niacin and Vitamin B12, however, onion contains more folate. Both goat cheese and onion contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Goat Cheese Onion
Thiamin 0.072 MG 0.046 MG
Riboflavin 0.676 MG 0.027 MG
Niacin 1.148 MG 0.116 MG
Pantothenic acid 0.19 MG 0.123 MG
Vitamin B6 0.06 MG 0.12 MG
Folate 2 UG 19 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Goat cheese is an excellent source of calcium and it has 11 times more calcium than onion - onion has 23mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Goat cheese has signficantly more iron than onion - onion has 0.21mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Onion and goat cheese contain similar amounts of potassium - onion has 146mg of potassium per 100 grams and goat cheese has 158mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Goat Cheese Onion
beta-carotene 77 UG 1 UG
lutein + zeaxanthin ~ 4 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, goat cheese has more linoleic acid than onion per 100 grams.

Goat Cheese Onion
linoleic acid 0.709 G 0.013 G
Total 0.709 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: Goat Cheese (Cheese, goat, semisoft type) and Onion (Onions, raw) .

Goat Cheese g

()
Daily Values (%)

Onion g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does onion or goat cheese contain more calories in 100 grams?
Goat cheese is high in calories and onion has 90% less calories than goat cheese - onion has 40 calories in 100g and goat cheese has 364 calories.

Does onion or goat cheese have more carbohydrates?
By weight, goat cheese has 76.8 times fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and goat cheese has 0.12g of carbohydrates.

Does onion or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 11 times more calcium than onion - onion has 23mg of calcium in 100 grams and goat cheese has 298mg of calcium.