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  6. Green beans vs. Onion

Green beans vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between Green beans and Onion

  • Onion has less Vitamin K, Manganese, Fiber, Iron, and Vitamin B2.
  • Green beans covers your daily Vitamin K needs 40% more than Onion.
  • Onion contains 4 times less Vitamin B2 than Green beans. Green beans contain 0.097mg of Vitamin B2, while Onion contains 0.027mg.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Green beans vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +91.3%
Contains more IronIron +209.5%
Contains more CopperCopper +46.2%
Contains more ZincZinc +47.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +120.9%
Contains more SeleniumSelenium +150%
~equal in Potassium ~146mg
~equal in Phosphorus ~29mg

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.
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 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Onion
Onion
2
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +31.1%
Contains more Vitamin AVitamin A +31550%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +259.3%
Contains more Vitamin B3Vitamin B3 +429.3%
Contains more Vitamin KVitamin K +11875%
Contains more FolateFolate +73.7%
Contains more CholineCholine +177%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +71.8%
Contains more FatsFats +180%
Contains more OtherOther +108.6%
Contains more CarbsCarbs +18.5%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated Fat: Sat. Fat 0.064 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Onion
Onion
2
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +752.9%
Contains less Sat. FatSaturated Fat -34.4%
Contains more Mono. FatMonounsaturated Fat +18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green beans Onion Opinion
Calories 35kcal 40kcal Onion
Protein 1.89g 1.1g Green beans
Fats 0.28g 0.1g Green beans
Vitamin C 9.7mg 7.4mg Green beans
Net carbs 4.68g 7.64g Onion
Carbs 7.88g 9.34g Onion
Magnesium 18mg 10mg Green beans
Calcium 44mg 23mg Green beans
Potassium 146mg 146mg
Iron 0.65mg 0.21mg Green beans
Sugar 3.63g 4.24g Green beans
Fiber 3.2g 1.7g Green beans
Copper 0.057mg 0.039mg Green beans
Zinc 0.25mg 0.17mg Green beans
Phosphorus 29mg 29mg
Sodium 1mg 4mg Green beans
Vitamin A 633IU 2IU Green beans
Vitamin A 32µg 0µg Green beans
Vitamin E 0.46mg 0.02mg Green beans
Manganese 0.285mg 0.129mg Green beans
Selenium 0.2µg 0.5µg Onion
Vitamin B1 0.074mg 0.046mg Green beans
Vitamin B2 0.097mg 0.027mg Green beans
Vitamin B3 0.614mg 0.116mg Green beans
Vitamin B5 0.074mg 0.123mg Onion
Vitamin B6 0.056mg 0.12mg Onion
Vitamin K 47.9µg 0.4µg Green beans
Folate 33µg 19µg Green beans
Choline 16.9mg 6.1mg Green beans
Saturated Fat 0.064g 0.042g Onion
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.145g 0.017g Green beans
Tryptophan 0.02mg 0.014mg Green beans
Threonine 0.082mg 0.021mg Green beans
Isoleucine 0.069mg 0.014mg Green beans
Leucine 0.116mg 0.025mg Green beans
Lysine 0.091mg 0.039mg Green beans
Methionine 0.023mg 0.002mg Green beans
Phenylalanine 0.069mg 0.025mg Green beans
Valine 0.093mg 0.021mg Green beans
Histidine 0.035mg 0.014mg Green beans
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green beans Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Green beans
8%
Onion
Minerals Daily Need Coverage Score
14%
Green beans
8%
Onion

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 5)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.6)
Which food is lower in Sugar?
Green beans
Green beans is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Green beans
Green beans is relatively richer in minerals
Which food is richer in vitamins?
Green beans
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.