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Beetroot vs. Onion — In-Depth Nutrition Comparison

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Important differences between Beetroot and Onion

  • Beetroot has more Folate, Manganese, Iron, and Potassium than Onion.
  • Beetroot's daily need coverage for Folate is 23% more.
  • Beetroot contains 4 times more Iron than Onion. Beetroot contains 0.8mg of Iron, while Onion contains 0.21mg.
  • Onion contains less Sugar.

The food varieties used in the comparison are Beets, raw and Onions, raw.

Infographic

Beetroot vs Onion infographic
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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.
:
2
Onion
Contains more Iron +281%
Contains more Magnesium +130%
Contains more Phosphorus +37.9%
Contains more Potassium +122.6%
Contains more Zinc +105.9%
Contains more Copper +92.3%
Contains more Manganese +155%
Contains more Selenium +40%
Contains more Calcium +43.8%
Contains less Sodium -94.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +281%
Contains more Magnesium +130%
Contains more Phosphorus +37.9%
Contains more Potassium +122.6%
Contains more Zinc +105.9%
Contains more Copper +92.3%
Contains more Manganese +155%
Contains more Selenium +40%
Contains more Calcium +43.8%
Contains less Sodium -94.9%

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.
:
4
Onion
Contains more Vitamin A +1550%
Contains more Vitamin E +100%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +187.9%
Contains more Vitamin B5 +26%
Contains more Folate +473.7%
Contains more Vitamin C +51%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +79.1%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +1550%
Contains more Vitamin E +100%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +187.9%
Contains more Vitamin B5 +26%
Contains more Folate +473.7%
Contains more Vitamin C +51%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +79.1%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Onion
Contains more Protein +46.4%
Contains more Fats +70%
Contains more Other +208.6%
Equal in Carbs - 9.34
Equal in Water - 89.11
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +46.4%
Contains more Fats +70%
Contains more Other +208.6%
Equal in Carbs - 9.34
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Onion
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +252.9%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +252.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Onion Opinion
Net carbs 6.76g 7.64g Onion
Protein 1.61g 1.1g Beetroot
Fats 0.17g 0.1g Beetroot
Carbs 9.56g 9.34g Beetroot
Calories 43kcal 40kcal Beetroot
Fructose 1.29g Onion
Sugar 6.76g 4.24g Onion
Fiber 2.8g 1.7g Beetroot
Calcium 16mg 23mg Onion
Iron 0.8mg 0.21mg Beetroot
Magnesium 23mg 10mg Beetroot
Phosphorus 40mg 29mg Beetroot
Potassium 325mg 146mg Beetroot
Sodium 78mg 4mg Onion
Zinc 0.35mg 0.17mg Beetroot
Copper 0.075mg 0.039mg Beetroot
Manganese 0.329mg 0.129mg Beetroot
Selenium 0.7µg 0.5µg Beetroot
Vitamin A 33IU 2IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 0.02mg Beetroot
Vitamin C 4.9mg 7.4mg Onion
Vitamin B1 0.031mg 0.046mg Onion
Vitamin B2 0.04mg 0.027mg Beetroot
Vitamin B3 0.334mg 0.116mg Beetroot
Vitamin B5 0.155mg 0.123mg Beetroot
Vitamin B6 0.067mg 0.12mg Onion
Folate 109µg 19µg Beetroot
Vitamin K 0.2µg 0.4µg Onion
Tryptophan 0.019mg 0.014mg Beetroot
Threonine 0.047mg 0.021mg Beetroot
Isoleucine 0.048mg 0.014mg Beetroot
Leucine 0.068mg 0.025mg Beetroot
Lysine 0.058mg 0.039mg Beetroot
Methionine 0.018mg 0.002mg Beetroot
Phenylalanine 0.046mg 0.025mg Beetroot
Valine 0.056mg 0.021mg Beetroot
Histidine 0.021mg 0.014mg Beetroot
Saturated Fat 0.027g 0.042g Beetroot
Monounsaturated Fat 0.032g 0.013g Beetroot
Polyunsaturated fat 0.06g 0.017g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Beetroot
8%
Onion
Minerals Daily Need Coverage Score
19%
Beetroot
8%
Onion

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 74mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 49)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Beetroot
Beetroot 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.