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Onion vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between onions and adzuki bean

  • The amount of folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, potassium, and magnesium in adzuki bean is higher than in onions.
  • Adzuki bean covers your daily need for folate, 151% more than onions.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of adzuki bean is 29.

These are the specific foods used in this comparison Onions, raw and Beans, adzuki, mature seeds, raw.

Infographic

Onion vs Adzuki bean 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.
Onion
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +187%
Contains more PotassiumPotassium +758.9%
Contains more IronIron +2271.4%
Contains more CopperCopper +2705.1%
Contains more ZincZinc +2864.7%
Contains more PhosphorusPhosphorus +1213.8%
Contains more ManganeseManganese +1241.1%
Contains more SeleniumSelenium +520%

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.
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%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +889.1%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B3Vitamin B3 +2167.2%
Contains more Vitamin B5Vitamin B5 +1095.9%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more FolateFolate +3173.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +563%
Contains more ProteinProtein +1706.4%
Contains more FatsFats +430%
Contains more CarbsCarbs +573.4%
Contains more OtherOther +831.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +284.6%
Contains more Poly. FatPolyunsaturated fat +564.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Adzuki bean DV% diff.
Folate 19µg 622µg 151%
Copper 0.039mg 1.094mg 117%
Manganese 0.129mg 1.73mg 70%
Iron 0.21mg 4.98mg 60%
Phosphorus 29mg 381mg 50%
Fiber 1.7g 12.7g 44%
Zinc 0.17mg 5.04mg 44%
Protein 1.1g 19.87g 38%
Vitamin B1 0.046mg 0.455mg 34%
Potassium 146mg 1254mg 33%
Magnesium 10mg 127mg 28%
Vitamin B5 0.123mg 1.471mg 27%
Vitamin B6 0.12mg 0.351mg 18%
Carbs 9.34g 62.9g 18%
Vitamin B3 0.116mg 2.63mg 16%
Vitamin B2 0.027mg 0.22mg 15%
Calories 40kcal 329kcal 14%
Vitamin C 7.4mg 0mg 8%
Selenium 0.5µg 3.1µg 5%
Calcium 23mg 66mg 4%
Fructose 1.29g 2%
Saturated fat 0.042g 0.191g 1%
Polyunsaturated fat 0.017g 0.113g 1%
Fats 0.1g 0.53g 1%
Choline 6.1mg 1%
Net carbs 7.64g 50.2g N/A
Sugar 4.24g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.02mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.013g 0.05g 0%
Tryptophan 0.014mg 0.191mg 0%
Threonine 0.021mg 0.674mg 0%
Isoleucine 0.014mg 0.791mg 0%
Leucine 0.025mg 1.668mg 0%
Lysine 0.039mg 1.497mg 0%
Methionine 0.002mg 0.21mg 0%
Phenylalanine 0.025mg 1.052mg 0%
Valine 0.021mg 1.023mg 0%
Histidine 0.014mg 0.524mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Adzuki bean
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
8%
Onion
65%
Adzuki bean
Minerals Daily Need Coverage Score
8%
Onion
132%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.149g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 14)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.24g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean 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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.