Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Beetroot
  5. Compare
  6. Beetroot vs. Onion

Beetroot vs. Onion — In-Depth Nutrition Comparison

Compare

Important differences between beetroot and onions

  • Beetroot has more folate, manganese, iron, and potassium than onions.
  • Beetroot's daily need coverage for folate is 23% more.
  • Beetroot contains 4 times more iron than onions. Beetroot contains 0.8mg of iron, while onions contain 0.21mg.
  • Onions contain less sugar.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of onions is 15.

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

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Onion
Onion
2
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 +130%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +281%
Contains more CopperCopper +92.3%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Onion
Onion
4
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% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +187.9%
Contains more Vitamin B5Vitamin B5 +26%
Contains more FolateFolate +473.7%
Contains more Vitamin CVitamin C +51%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B6Vitamin B6 +79.1%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.1mg

All nutrients comparison - raw data values

Nutrient Beetroot Onion DV% diff.
Folate 109µg 19µg 23%
Manganese 0.329mg 0.129mg 9%
Iron 0.8mg 0.21mg 7%
Potassium 325mg 146mg 5%
Copper 0.075mg 0.039mg 4%
Vitamin B6 0.067mg 0.12mg 4%
Fiber 2.8g 1.7g 4%
Vitamin C 4.9mg 7.4mg 3%
Sodium 78mg 4mg 3%
Magnesium 23mg 10mg 3%
Phosphorus 40mg 29mg 2%
Zinc 0.35mg 0.17mg 2%
Fructose 1.29g 2%
Vitamin B2 0.04mg 0.027mg 1%
Vitamin B3 0.334mg 0.116mg 1%
Vitamin B5 0.155mg 0.123mg 1%
Protein 1.61g 1.1g 1%
Vitamin B1 0.031mg 0.046mg 1%
Calcium 16mg 23mg 1%
Calories 43kcal 40kcal 0%
Fats 0.17g 0.1g 0%
Net carbs 6.76g 7.64g N/A
Carbs 9.56g 9.34g 0%
Sugar 6.76g 4.24g N/A
Vitamin E 0.04mg 0.02mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin K 0.2µg 0.4µg 0%
Choline 6mg 6.1mg 0%
Saturated fat 0.027g 0.042g 0%
Monounsaturated fat 0.032g 0.013g 0%
Polyunsaturated fat 0.06g 0.017g 0%
Tryptophan 0.019mg 0.014mg 0%
Threonine 0.047mg 0.021mg 0%
Isoleucine 0.048mg 0.014mg 0%
Leucine 0.068mg 0.025mg 0%
Lysine 0.058mg 0.039mg 0%
Methionine 0.018mg 0.002mg 0%
Phenylalanine 0.046mg 0.025mg 0%
Valine 0.056mg 0.021mg 0%
Histidine 0.021mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +46.4%
Contains more FatsFats +70%
Contains more OtherOther +208.6%
~equal in Carbs ~9.34g
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Onion
Onion
0
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 less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +252.9%

People also compare

Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Carrot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. 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.