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  6. Kidney beans raw vs. Welsh onion

Kidney beans raw vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between Kidney beans raw and Welsh onion

  • Kidney beans raw has more Copper, Folate, Fiber, Iron, Phosphorus, Vitamin B1, Manganese, Potassium, and Magnesium, however, Welsh onion is richer in Vitamin K.
  • Welsh onion covers your daily Vitamin K needs 145% more than Kidney beans raw.
  • Welsh onion has 25 times less Folate than Kidney beans raw. Kidney beans raw has 394µg of Folate, while Welsh onion has 16µg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Onions, welsh, raw.

Infographic

Kidney beans raw 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.
Kidney beans raw
Kidney beans raw
9
:
1
Welsh onion
Welsh onion
Contains more Calcium +694.4%
Contains more Iron +572.1%
Contains more Magnesium +508.7%
Contains more Phosphorus +730.6%
Contains more Potassium +563.2%
Contains more Zinc +436.5%
Contains more Copper +1268.6%
Contains more Manganese +645.3%
Contains more Selenium +433.3%
Contains less Sodium -29.2%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +694.4%
Contains more Iron +572.1%
Contains more Magnesium +508.7%
Contains more Phosphorus +730.6%
Contains more Potassium +563.2%
Contains more Zinc +436.5%
Contains more Copper +1268.6%
Contains more Manganese +645.3%
Contains more Selenium +433.3%
Contains less Sodium -29.2%

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.
Kidney beans raw
Kidney beans raw
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +361.5%
Contains more Vitamin B6 +451.4%
Contains more Folate +2362.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +131.8%
Contains more Vitamin C +500%
Contains more Vitamin K +917.9%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +361.5%
Contains more Vitamin B6 +451.4%
Contains more Folate +2362.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +131.8%
Contains more Vitamin C +500%
Contains more Vitamin K +917.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Welsh onion
Welsh onion
Contains more Protein +1141.1%
Contains more Fats +107.5%
Contains more Carbs +823.2%
Contains more Other +447.1%
Contains more Water +670.2%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Welsh onion
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 Protein +1141.1%
Contains more Fats +107.5%
Contains more Carbs +823.2%
Contains more Other +447.1%
Contains more Water +670.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +192.9%
Contains less Saturated Fat -44.2%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +192.9%
Contains less Saturated Fat -44.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Welsh onion Opinion
Net carbs 35.11g 4.1g Kidney beans raw
Protein 23.58g 1.9g Kidney beans raw
Fats 0.83g 0.4g Kidney beans raw
Carbs 60.01g 6.5g Kidney beans raw
Calories 333kcal 34kcal Kidney beans raw
Sugar 2.23g 2.18g Welsh onion
Fiber 24.9g 2.4g Kidney beans raw
Calcium 143mg 18mg Kidney beans raw
Iron 8.2mg 1.22mg Kidney beans raw
Magnesium 140mg 23mg Kidney beans raw
Phosphorus 407mg 49mg Kidney beans raw
Potassium 1406mg 212mg Kidney beans raw
Sodium 24mg 17mg Welsh onion
Zinc 2.79mg 0.52mg Kidney beans raw
Copper 0.958mg 0.07mg Kidney beans raw
Manganese 1.021mg 0.137mg Kidney beans raw
Selenium 3.2µg 0.6µg Kidney beans raw
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.22mg 0.51mg Welsh onion
Vitamin C 4.5mg 27mg Welsh onion
Vitamin B1 0.529mg 0.05mg Kidney beans raw
Vitamin B2 0.219mg 0.09mg Kidney beans raw
Vitamin B3 2.06mg 0.4mg Kidney beans raw
Vitamin B5 0.78mg 0.169mg Kidney beans raw
Vitamin B6 0.397mg 0.072mg Kidney beans raw
Folate 394µg 16µg Kidney beans raw
Vitamin K 19µg 193.4µg Welsh onion
Tryptophan 0.279mg 0.021mg Kidney beans raw
Threonine 0.992mg 0.074mg Kidney beans raw
Isoleucine 1.041mg 0.081mg Kidney beans raw
Leucine 1.882mg 0.113mg Kidney beans raw
Lysine 1.618mg 0.095mg Kidney beans raw
Methionine 0.355mg 0.021mg Kidney beans raw
Phenylalanine 1.275mg 0.061mg Kidney beans raw
Valine 1.233mg 0.084mg Kidney beans raw
Histidine 0.656mg 0.033mg Kidney beans raw
Saturated Fat 0.12g 0.067g Welsh onion
Monounsaturated Fat 0.064g 0.056g Kidney beans raw
Polyunsaturated fat 0.457g 0.156g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
61%
Welsh onion
Minerals Daily Need Coverage Score
130%
Kidney beans raw
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $1)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.