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Onion vs. Green beans — In-Depth Nutrition Comparison

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A recap on differences between onions and green beans

  • Onions have less vitamin K, vitamin A, manganese, fiber, iron, and vitamin B2.
  • Green beans cover your daily vitamin K needs 40% more than onions.

Food varieties used in this article are Onions, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Onion vs Green beans 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
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +91.3%
Contains more IronIron +209.5%
Contains more CopperCopper +46.2%
Contains more ZincZinc +47.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +120.9%
~equal in Potassium ~146mg
~equal in Phosphorus ~29mg

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
Onion
2
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin CVitamin C +31.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +259.3%
Contains more Vitamin B3Vitamin B3 +429.3%
Contains more Vitamin KVitamin K +11875%
Contains more FolateFolate +73.7%
Contains more CholineCholine +177%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Green beans DV% diff.
Vitamin K 0.4µg 47.9µg 40%
Manganese 0.129mg 0.285mg 7%
Iron 0.21mg 0.65mg 6%
Fiber 1.7g 3.2g 6%
Vitamin B6 0.12mg 0.056mg 5%
Vitamin B2 0.027mg 0.097mg 5%
Vitamin A 0µg 32µg 4%
Folate 19µg 33µg 4%
Vitamin C 7.4mg 9.7mg 3%
Vitamin B3 0.116mg 0.614mg 3%
Vitamin E 0.02mg 0.46mg 3%
Fructose 1.29g 2%
Choline 6.1mg 16.9mg 2%
Protein 1.1g 1.89g 2%
Vitamin B1 0.046mg 0.074mg 2%
Copper 0.039mg 0.057mg 2%
Calcium 23mg 44mg 2%
Magnesium 10mg 18mg 2%
Polyunsaturated fat 0.017g 0.145g 1%
Zinc 0.17mg 0.25mg 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B5 0.123mg 0.074mg 1%
Calories 40kcal 35kcal 0%
Fats 0.1g 0.28g 0%
Carbs 9.34g 7.88g 0%
Net carbs 7.64g 4.68g N/A
Potassium 146mg 146mg 0%
Sugar 4.24g 3.63g N/A
Phosphorus 29mg 29mg 0%
Sodium 4mg 1mg 0%
Saturated fat 0.042g 0.064g 0%
Monounsaturated fat 0.013g 0.011g 0%
Tryptophan 0.014mg 0.02mg 0%
Threonine 0.021mg 0.082mg 0%
Isoleucine 0.014mg 0.069mg 0%
Leucine 0.025mg 0.116mg 0%
Lysine 0.039mg 0.091mg 0%
Methionine 0.002mg 0.023mg 0%
Phenylalanine 0.025mg 0.069mg 0%
Valine 0.021mg 0.093mg 0%
Histidine 0.014mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +18.5%
Contains more ProteinProtein +71.8%
Contains more FatsFats +180%
Contains more OtherOther +108.6%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -34.4%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +752.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.