Beans vs. Onion — In-Depth Nutrition Comparison
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Differences between beans and onions
- Onions contain less copper, fiber, zinc, phosphorus, vitamin B1, selenium, and magnesium than beans.
- Beans' daily need coverage for copper is 19% higher.
- Onions contain 9 times less selenium than beans. Beans contain 4.5µg of selenium, while onions contain 0.5µg.
- Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of beans is 33.
The food types used in this comparison are Beans, baked, canned, no salt added and Onions, raw.
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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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +117.4% |
| Contains more PotassiumPotassium | +102.7% |
| Contains more IronIron | +38.1% |
| Contains more CopperCopper | +428.2% |
| Contains more ZincZinc | +723.5% |
| Contains more PhosphorusPhosphorus | +258.6% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +800% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +650% |
| Contains more Vitamin B1Vitamin B1 | +226.1% |
| Contains more Vitamin B2Vitamin B2 | +122.2% |
| Contains more Vitamin B3Vitamin B3 | +270.7% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +26.3% |
| Contains more CholineCholine | +404.9% |
| Contains more Vitamin CVitamin C | +138.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.206mg | 0.039mg | 19% |
| Fiber | 5.5g | 1.7g | 15% |
| Phosphorus | 104mg | 29mg | 11% |
| Zinc | 1.4mg | 0.17mg | 11% |
| Vitamin B1 | 0.15mg | 0.046mg | 9% |
| Protein | 4.8g | 1.1g | 7% |
| Selenium | 4.5µg | 0.5µg | 7% |
| Manganese | 0.129mg | 6% | |
| Vitamin C | 3.1mg | 7.4mg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Choline | 30.8mg | 6.1mg | 4% |
| Carbs | 20.49g | 9.34g | 4% |
| Potassium | 296mg | 146mg | 4% |
| Vitamin B2 | 0.06mg | 0.027mg | 3% |
| Calories | 105kcal | 40kcal | 3% |
| Calcium | 50mg | 23mg | 3% |
| Fructose | 1.29g | 2% | |
| Vitamin B3 | 0.43mg | 0.116mg | 2% |
| Vitamin B5 | 0.123mg | 2% | |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 0.02mg | 1% |
| Iron | 0.29mg | 0.21mg | 1% |
| Vitamin B6 | 0.13mg | 0.12mg | 1% |
| Polyunsaturated fat | 0.172g | 0.017g | 1% |
| Folate | 24µg | 19µg | 1% |
| Fats | 0.4g | 0.1g | 0% |
| Net carbs | 14.99g | 7.64g | N/A |
| Sugar | 7.78g | 4.24g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin K | 0.8µg | 0.4µg | 0% |
| Saturated fat | 0.103g | 0.042g | 0% |
| Monounsaturated fat | 0.035g | 0.013g | 0% |
| Tryptophan | 0.014mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.014mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.002mg | 0% | |
| Phenylalanine | 0.025mg | 0% | |
| Valine | 0.021mg | 0% | |
| Histidine | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +336.4% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +119.4% |
| Contains more OtherOther | +388.6% |
| Contains more WaterWater | +22.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +169.2% |
| Contains more Poly. FatPolyunsaturated fat | +911.8% |
| Contains less Sat. FatSaturated fat | -59.2% |
