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  6. Beets, canned, no salt added, solids and liquids vs. Onion

Beets, canned, no salt added, solids and liquids vs. Onion — In-Depth Nutrition Comparison

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What are the differences between beets, canned, no salt added, solids and liquids and onions?

  • Beets, canned, no salt added, solids, and liquids is higher in copper and iron, yet onions are higher in vitamin C.
  • Beets, canned, no salt added, solids, and liquids has 3 times more iron than onions. While beets, canned, no salt added, solids, and liquids has 0.63mg of iron, onions have only 0.21mg.

We used Beets, canned, no salt added, solids, and liquids and Onions, raw types in this article.

Infographic

Beets, canned, no salt added, solids and liquids vs Onion infographic
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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 11% 3.9% 13% 24% 32% 6.3% 6.9% 2.7% 31% 2.7%
Onion
Onion
3
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 +60%
Contains more IronIron +200%
Contains more CopperCopper +148.7%
Contains more ZincZinc +35.3%
Contains more ManganeseManganese +86.8%
Contains more CalciumCalcium +76.9%
Contains more PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -81%
~equal in Potassium ~146mg
~equal in Selenium ~0.5µg

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 9.3% 0.33% 0.6% 0% 2.5% 8.8% 2.8% 9% 13% 0% 0.25% 22% 3.8%
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 +50%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B5Vitamin B5 +22%
Contains more FolateFolate +52.6%
Contains more CholineCholine +13.1%
Contains more Vitamin CVitamin C +164.3%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beets, canned, no salt added, solids and liquids Onion DV% diff.
Copper 0.097mg 0.039mg 6%
Iron 0.63mg 0.21mg 5%
Vitamin C 2.8mg 7.4mg 5%
Vitamin B6 0.055mg 0.12mg 5%
Manganese 0.241mg 0.129mg 5%
Vitamin B1 0.01mg 0.046mg 3%
Folate 29µg 19µg 3%
Phosphorus 16mg 29mg 2%
Fiber 1.2g 1.7g 2%
Fructose 1.29g 2%
Calories 28kcal 40kcal 1%
Vitamin B5 0.15mg 0.123mg 1%
Calcium 13mg 23mg 1%
Zinc 0.23mg 0.17mg 1%
Magnesium 16mg 10mg 1%
Sodium 21mg 4mg 1%
Carbs 6.57g 9.34g 1%
Protein 0.8g 1.1g 1%
Vitamin B2 0.038mg 0.027mg 1%
Fats 0.07g 0.1g 0%
Net carbs 5.37g 7.64g N/A
Potassium 142mg 146mg 0%
Sugar 5.38g 4.24g N/A
Vitamin E 0.03mg 0.02mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.5µg 0.5µg 0%
Vitamin B3 0.151mg 0.116mg 0%
Vitamin K 0.1µg 0.4µg 0%
Saturated fat 0.011g 0.042g 0%
Choline 6.9mg 6.1mg 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.025g 0.017g 0%
Tryptophan 0.01mg 0.014mg 0%
Threonine 0.023mg 0.021mg 0%
Isoleucine 0.024mg 0.014mg 0%
Leucine 0.034mg 0.025mg 0%
Lysine 0.029mg 0.039mg 0%
Methionine 0.009mg 0.002mg 0%
Phenylalanine 0.023mg 0.025mg 0%
Valine 0.028mg 0.021mg 0%
Histidine 0.011mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 0.8 g
Fats: 0.07 g
Carbs: 6.57 g
Water: 91.62 g
Other: 0.94 g
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more OtherOther +168.6%
Contains more ProteinProtein +37.5%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +42.2%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.025 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 -73.8%
Contains more Poly. FatPolyunsaturated fat +47.1%
~equal in Monounsaturated fat ~0.013g

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. Beets, canned, no salt added, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168507/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.