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  6. Beans vs. Welsh onion

Beans vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between beans and welsh onion

  • Beans have more copper, fiber, vitamin B1, zinc, phosphorus, and selenium; however, welsh onion has more vitamin K, vitamin C, vitamin A, and iron.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Beans have 8 times more selenium than welsh onion. Beans have 4.5µg of selenium, while welsh onion has 0.6µg.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Onions, welsh, raw.

Infographic

Beans vs Welsh onion infographic
Infographic link

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.
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +39.6%
Contains more CopperCopper +194.3%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +650%
Contains more IronIron +320.7%

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.
Beans
Beans
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +50%
Contains more CholineCholine +481.1%
Contains more Vitamin CVitamin C +771%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +24075%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Welsh onion DV% diff.
Vitamin K 0.8µg 193.4µg 161%
Vitamin C 3.1mg 27mg 27%
Copper 0.206mg 0.07mg 15%
Iron 0.29mg 1.22mg 12%
Fiber 5.5g 2.4g 12%
Vitamin B1 0.15mg 0.05mg 8%
Phosphorus 104mg 49mg 8%
Zinc 1.4mg 0.52mg 8%
Selenium 4.5µg 0.6µg 7%
Protein 4.8g 1.9g 6%
Manganese 0.137mg 6%
Choline 30.8mg 5.3mg 5%
Carbs 20.49g 6.5g 5%
Vitamin B6 0.13mg 0.072mg 4%
Calories 105kcal 34kcal 4%
Vitamin B5 0.169mg 3%
Calcium 50mg 18mg 3%
Magnesium 32mg 23mg 2%
Vitamin E 0.15mg 0.51mg 2%
Potassium 296mg 212mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Folate 24µg 16µg 2%
Sodium 1mg 17mg 1%
Vitamin A 5µg 1%
Fats 0.4g 0.4g 0%
Net carbs 14.99g 4.1g N/A
Sugar 7.78g 2.18g N/A
Vitamin B3 0.43mg 0.4mg 0%
Saturated fat 0.103g 0.067g 0%
Monounsaturated fat 0.035g 0.056g 0%
Polyunsaturated fat 0.172g 0.156g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +152.6%
Contains more CarbsCarbs +215.2%
Contains more OtherOther +144.3%
Contains more WaterWater +24.7%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +60%
~equal in Polyunsaturated fat ~0.156g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.