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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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +53.3%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Potassium +53.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 33IU 1160IU Welsh onion
Vitamin E 0.04mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
61
Welsh onion
Mineral Summary Score
18
Beetroot
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
11%
Welsh onion
Carbohydrates
10%
Beetroot
7%
Welsh onion
Fats
1%
Beetroot
2%
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

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. 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.