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  6. Beets, cooked, boiled, drained vs. Onion

Beets, cooked, boiled, drained vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between beets, cooked, boiled, drained and onions

  • The amount of folate, manganese, and iron in beets, cooked, boiled, drained is higher than in onions.
  • Beets, cooked, boiled, drained covers your daily need for folate, 15% more than onions.
  • Beets, cooked, boiled, drained contains 4 times more iron than onions. While beets, cooked, boiled, drained contains 0.79mg of iron, onions contain only 0.21mg.
  • The amount of sugar in onions is lower.

These are the specific foods used in this comparison Beets, cooked, boiled, drained and Onions, raw.

Infographic

Beets, cooked, boiled, drained vs 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% 27% 30% 25% 9.5% 16% 10% 43% 3.8%
Onion
Onion
2
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 +130%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +276.2%
Contains more CopperCopper +89.7%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +152.7%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -94.8%

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 12% 0.67% 0.8% 0% 6.8% 9.2% 6.2% 8.7% 15% 0% 0.5% 60% 3.4%
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 +100%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +185.3%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more FolateFolate +321.1%
Contains more Vitamin CVitamin C +105.6%
Contains more Vitamin B1Vitamin B1 +70.4%
Contains more Vitamin B6Vitamin B6 +79.1%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 87%
Protein: 1.68 g
Fats: 0.18 g
Carbs: 9.96 g
Water: 87.06 g
Other: 1.12 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +52.7%
Contains more FatsFats +80%
Contains more OtherOther +220%
~equal in Carbs ~9.34g
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 28% 50%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.064 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 -33.3%
Contains more Mono. FatMonounsaturated fat +169.2%
Contains more Poly. FatPolyunsaturated fat +276.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beets, cooked, boiled, drained 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beets, cooked, boiled, drained Onion DV% diff.
Folate 80µg 19µg 15%
Manganese 0.326mg 0.129mg 9%
Iron 0.79mg 0.21mg 7%
Potassium 305mg 146mg 5%
Copper 0.074mg 0.039mg 4%
Vitamin C 3.6mg 7.4mg 4%
Vitamin B6 0.067mg 0.12mg 4%
Magnesium 23mg 10mg 3%
Sodium 77mg 4mg 3%
Fructose 1.29g 2%
Zinc 0.35mg 0.17mg 2%
Vitamin B1 0.027mg 0.046mg 2%
Fiber 2g 1.7g 1%
Protein 1.68g 1.1g 1%
Phosphorus 38mg 29mg 1%
Calcium 16mg 23mg 1%
Vitamin B3 0.331mg 0.116mg 1%
Vitamin B2 0.04mg 0.027mg 1%
Calories 44kcal 40kcal 0%
Fats 0.18g 0.1g 0%
Carbs 9.96g 9.34g 0%
Net carbs 7.96g 7.64g N/A
Sugar 7.96g 4.24g N/A
Vitamin E 0.04mg 0.02mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B5 0.145mg 0.123mg 0%
Vitamin K 0.2µg 0.4µg 0%
Choline 6.3mg 6.1mg 0%
Saturated fat 0.028g 0.042g 0%
Monounsaturated fat 0.035g 0.013g 0%
Polyunsaturated fat 0.064g 0.017g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.049mg 0.021mg 0%
Isoleucine 0.05mg 0.014mg 0%
Leucine 0.071mg 0.025mg 0%
Lysine 0.06mg 0.039mg 0%
Methionine 0.019mg 0.002mg 0%
Phenylalanine 0.048mg 0.025mg 0%
Valine 0.059mg 0.021mg 0%
Histidine 0.022mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beets, cooked, boiled, drained Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
10%
Beets, cooked, boiled, drained
8%
Onion
Minerals Daily Need Coverage Score
18%
Beets, cooked, boiled, drained
8%
Onion

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Beets, cooked, boiled, drained
Beets, cooked, boiled, drained is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Beets, cooked, boiled, drained
Beets, cooked, boiled, drained is lower in glycemic index (difference - 15)
Which food is cheaper?
Beets, cooked, boiled, drained
Beets, cooked, boiled, drained is cheaper (difference - $0.2)
Which food is richer in minerals?
Beets, cooked, boiled, drained
Beets, cooked, boiled, drained is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Beets, cooked, boiled, drained - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169146/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.