Yogurt vs. Onion
Nutrition comparison of Yogurt and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and onion:
- Onion has 48.9 times less saturated fat than yogurt.
- Onion has signficantly more dietary fiber than yogurt.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, onion contains more Vitamin B6 and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 34% less calories than yogurt - onion has 40 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Onion | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 30% | 87% |
| Fat | 47% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and yogurt contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Onion has signficantly more dietary fiber than yogurt - onion has 1.7g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Onion and yogurt contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 215% more protein than onion - onion has 1.1g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Onion has 48.9 times less saturated fat than yogurt - onion has 0.04g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Onion has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 13 times more Vitamin C than yogurt - onion has 7.4mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than onion - yogurt has 27ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin D
Yogurt and onion contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and yogurt contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Onion and yogurt contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, onion contains more Vitamin B6 and folate. Both yogurt and onion contain significant amounts of thiamin and niacin.
| Yogurt | Onion | |
|---|---|---|
| Thiamin | 0.029 MG | 0.046 MG |
| Riboflavin | 0.142 MG | 0.027 MG |
| Niacin | 0.075 MG | 0.116 MG |
| Pantothenic acid | 0.389 MG | 0.123 MG |
| Vitamin B6 | 0.032 MG | 0.12 MG |
| Folate | 7 UG | 19 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 426% more calcium than onion - onion has 23mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Onion and yogurt contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Onion and yogurt contain similar amounts of potassium - onion has 146mg of potassium per 100 grams and yogurt has 155mg 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, both yogurt and onion contain small amounts of beta-carotene.
| Yogurt | Onion | |
|---|---|---|
| beta-carotene | 5 UG | 1 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than onion per 100 grams.
| Yogurt | Onion | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.004 G |
| Total | 0.027 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than onion per 100 grams.
| Yogurt | Onion | |
|---|---|---|
| linoleic acid | 0.065 G | 0.013 G |
| Total | 0.065 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.
Yogurt 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 yogurt contain more calories in 100 grams?Onion has 30% less calories than yogurt - onion has 40 calories in 100g and yogurt has 61 calories.
Does onion or yogurt have more carbohydrates?
By weight, onion and yogurt contain similar amounts of carbs - onion has 9.3g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does onion or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 430% more calcium than onion - onion has 23mg of calcium in 100 grams and yogurt has 121mg of calcium.