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  6. Beetroot vs. Welsh onion

Beetroot vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between Beetroot and Welsh onion

  • Beetroot has more Folate, and Manganese, while Welsh onion has more Vitamin K, Vitamin C, and Iron.
  • Welsh onion covers your daily need of Vitamin K 161% more than Beetroot.
  • Beetroot contains 7 times more Folate than Welsh onion. While Beetroot contains 109µg of Folate, Welsh onion contains only 16µg.
  • The amount of Sugar in Welsh onion is lower.

These are the specific foods used in this comparison Beets, raw and Onions, welsh, raw.

Infographic

Beetroot 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.
Beetroot
Beetroot
4
:
5
Welsh onion
Welsh onion
Contains more Potassium +53.3%
Contains more Manganese +140.1%
Contains more Selenium +16.7%
Contains more Calcium +12.5%
Contains more Iron +52.5%
Contains more Phosphorus +22.5%
Contains less Sodium -78.2%
Contains more Zinc +48.6%
Equal in Magnesium - 23
Equal in Copper - 0.07
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Potassium +53.3%
Contains more Manganese +140.1%
Contains more Selenium +16.7%
Contains more Calcium +12.5%
Contains more Iron +52.5%
Contains more Phosphorus +22.5%
Contains less Sodium -78.2%
Contains more Zinc +48.6%
Equal in Magnesium - 23
Equal in Copper - 0.07

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.
Beetroot
Beetroot
1
:
9
Welsh onion
Welsh onion
Contains more Folate +581.3%
Contains more Vitamin A +3415.2%
Contains more Vitamin E +1175%
Contains more Vitamin C +451%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +19.8%
Contains more Vitamin K +96600%
Equal in Vitamin B5 - 0.169
Equal in Vitamin B6 - 0.072
Beetroot
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%
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 Folate +581.3%
Contains more Vitamin A +3415.2%
Contains more Vitamin E +1175%
Contains more Vitamin C +451%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +19.8%
Contains more Vitamin K +96600%
Equal in Vitamin B5 - 0.169
Equal in Vitamin B6 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
2
:
3
Welsh onion
Welsh onion
Contains more Carbs +47.1%
Contains more Other +54.3%
Contains more Protein +18%
Contains more Fats +135.3%
Equal in Water - 90.5
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 Carbs +47.1%
Contains more Other +54.3%
Contains more Protein +18%
Contains more Fats +135.3%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +160%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +160%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Welsh onion Opinion
Net carbs 6.76g 4.1g Beetroot
Protein 1.61g 1.9g Welsh onion
Fats 0.17g 0.4g Welsh onion
Carbs 9.56g 6.5g Beetroot
Calories 43kcal 34kcal Beetroot
Sugar 6.76g 2.18g Welsh onion
Fiber 2.8g 2.4g Beetroot
Calcium 16mg 18mg Welsh onion
Iron 0.8mg 1.22mg Welsh onion
Magnesium 23mg 23mg
Phosphorus 40mg 49mg Welsh onion
Potassium 325mg 212mg Beetroot
Sodium 78mg 17mg Welsh onion
Zinc 0.35mg 0.52mg Welsh onion
Copper 0.075mg 0.07mg Beetroot
Manganese 0.329mg 0.137mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 1160IU Welsh onion
Vitamin A RAE 2µg Beetroot
Vitamin E 0.04mg 0.51mg Welsh onion
Vitamin C 4.9mg 27mg Welsh onion
Vitamin B1 0.031mg 0.05mg Welsh onion
Vitamin B2 0.04mg 0.09mg Welsh onion
Vitamin B3 0.334mg 0.4mg Welsh onion
Vitamin B5 0.155mg 0.169mg Welsh onion
Vitamin B6 0.067mg 0.072mg Welsh onion
Folate 109µg 16µg Beetroot
Vitamin K 0.2µg 193.4µg Welsh onion
Tryptophan 0.019mg 0.021mg Welsh onion
Threonine 0.047mg 0.074mg Welsh onion
Isoleucine 0.048mg 0.081mg Welsh onion
Leucine 0.068mg 0.113mg Welsh onion
Lysine 0.058mg 0.095mg Welsh onion
Methionine 0.018mg 0.021mg Welsh onion
Phenylalanine 0.046mg 0.061mg Welsh onion
Valine 0.056mg 0.084mg Welsh onion
Histidine 0.021mg 0.033mg Welsh onion
Saturated Fat 0.027g 0.067g Beetroot
Monounsaturated Fat 0.032g 0.056g Welsh onion
Polyunsaturated fat 0.06g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Welsh 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
61%
Welsh onion
Minerals Daily Need Coverage Score
19%
Beetroot
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 25)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.3)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.