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.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
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
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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 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.