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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, vitamin A, and iron.
  • Welsh onion covers your daily need for 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.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of beetroot is 64.

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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +53.3%
Contains more ManganeseManganese +140.1%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +12.5%
Contains more IronIron +52.5%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +22.5%
Contains less SodiumSodium -78.2%
~equal in Magnesium ~23mg
~equal in Copper ~0.07mg

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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +581.3%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +451%
Contains more Vitamin EVitamin E +1175%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin KVitamin K +96600%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.169mg
~equal in Vitamin B6 ~0.072mg
~equal in Vitamin B12 ~0µg

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
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 CarbsCarbs +47.1%
Contains more OtherOther +54.3%
Contains more ProteinProtein +18%
Contains more FatsFats +135.3%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -59.7%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin K 0.2µg 193.4µg 161%
Vitamin C 4.9mg 27mg 25%
Folate 109µg 16µg 23%
Manganese 0.329mg 0.137mg 8%
Iron 0.8mg 1.22mg 5%
Vitamin B2 0.04mg 0.09mg 4%
Sodium 78mg 17mg 3%
Potassium 325mg 212mg 3%
Vitamin E 0.04mg 0.51mg 3%
Fiber 2.8g 2.4g 2%
Zinc 0.35mg 0.52mg 2%
Vitamin B1 0.031mg 0.05mg 2%
Carbs 9.56g 6.5g 1%
Protein 1.61g 1.9g 1%
Copper 0.075mg 0.07mg 1%
Phosphorus 40mg 49mg 1%
Polyunsaturated fat 0.06g 0.156g 1%
Calories 43kcal 34kcal 0%
Fats 0.17g 0.4g 0%
Net carbs 6.76g 4.1g N/A
Magnesium 23mg 23mg 0%
Calcium 16mg 18mg 0%
Sugar 6.76g 2.18g N/A
Vitamin A 2µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.334mg 0.4mg 0%
Vitamin B5 0.155mg 0.169mg 0%
Vitamin B6 0.067mg 0.072mg 0%
Choline 6mg 5.3mg 0%
Saturated fat 0.027g 0.067g 0%
Monounsaturated fat 0.032g 0.056g 0%
Tryptophan 0.019mg 0.021mg 0%
Threonine 0.047mg 0.074mg 0%
Isoleucine 0.048mg 0.081mg 0%
Leucine 0.068mg 0.113mg 0%
Lysine 0.058mg 0.095mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.046mg 0.061mg 0%
Valine 0.056mg 0.084mg 0%
Histidine 0.021mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Welsh 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
51%
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.