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  6. Beetroot vs. Sweet onion

Beetroot vs. Sweet onion — In-Depth Nutrition Comparison

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The main differences between Beetroot and Sweet onion

  • Sweet onion contains less Folate, Manganese, Fiber, Iron, and Potassium than Beetroot.
  • Daily need coverage for Folate from Beetroot is 22% higher.
  • Sweet onion has 4 times less Manganese than Beetroot. Beetroot has 0.329mg of Manganese, while Sweet onion has 0.076mg.
  • Sweet onion is lower in Sugar.

Food types used in this article are Beets, raw and Onions, sweet, raw.

Infographic

Beetroot vs Sweet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +173.1%
Contains more IronIron +207.7%
Contains more CopperCopper +33.9%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +48.1%
Contains more ManganeseManganese +332.9%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -89.7%

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.
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% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +151.1%
Contains more Vitamin B5Vitamin B5 +58.2%
Contains more FolateFolate +373.9%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin C ~4.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Choline ~5.5mg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +112.5%
Contains more CarbsCarbs +26.6%
Contains more OtherOther +227.3%
~equal in Water ~91.24g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Sweet onion Opinion
Calories 43kcal 32kcal Beetroot
Protein 1.61g 0.8g Beetroot
Fats 0.17g 0.08g Beetroot
Vitamin C 4.9mg 4.8mg Beetroot
Net carbs 6.76g 6.65g Beetroot
Carbs 9.56g 7.55g Beetroot
Magnesium 23mg 9mg Beetroot
Calcium 16mg 20mg Sweet onion
Potassium 325mg 119mg Beetroot
Iron 0.8mg 0.26mg Beetroot
Sugar 6.76g 5.02g Sweet onion
Fiber 2.8g 0.9g Beetroot
Copper 0.075mg 0.056mg Beetroot
Zinc 0.35mg 0.13mg Beetroot
Phosphorus 40mg 27mg Beetroot
Sodium 78mg 8mg Sweet onion
Vitamin A 33IU 1IU Beetroot
Vitamin A 2µg 0µg Beetroot
Vitamin E 0.04mg 0.02mg Beetroot
Manganese 0.329mg 0.076mg Beetroot
Selenium 0.7µg 0.5µg Beetroot
Vitamin B1 0.031mg 0.041mg Sweet onion
Vitamin B2 0.04mg 0.02mg Beetroot
Vitamin B3 0.334mg 0.133mg Beetroot
Vitamin B5 0.155mg 0.098mg Beetroot
Vitamin B6 0.067mg 0.13mg Sweet onion
Vitamin K 0.2µg 0.3µg Sweet onion
Folate 109µg 23µg Beetroot
Choline 6mg 5.5mg Beetroot
Saturated Fat 0.027g Sweet onion
Monounsaturated Fat 0.032g Beetroot
Polyunsaturated fat 0.06g Beetroot
Tryptophan 0.019mg 0.009mg Beetroot
Threonine 0.047mg 0.018mg Beetroot
Isoleucine 0.048mg 0.014mg Beetroot
Leucine 0.068mg 0.025mg Beetroot
Lysine 0.058mg 0.033mg Beetroot
Methionine 0.018mg 0.009mg Beetroot
Phenylalanine 0.046mg 0.024mg Beetroot
Valine 0.056mg 0.02mg Beetroot
Histidine 0.021mg 0.011mg Beetroot
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Sweet 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
12%
Beetroot
7%
Sweet onion
Minerals Daily Need Coverage Score
19%
Beetroot
8%
Sweet onion

Comparison summary

Which food is lower in Sugar?
Sweet onion
Sweet onion is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 70mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 64)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.5)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food is richer in vitamins?
Beetroot
Beetroot 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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.