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  6. Onion vs. Green beans

Onion vs. Green beans — In-Depth Nutrition Comparison

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A recap on differences between Onion and Green beans

  • Onion has less Vitamin K, Manganese, Fiber, Iron, and Vitamin B2.
  • Green beans covers your daily Vitamin K needs 40% more than Onion.

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% 0.12% 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% 38% 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 +31550%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Green beans Opinion
Calories 40kcal 35kcal Onion
Protein 1.1g 1.89g Green beans
Fats 0.1g 0.28g Green beans
Vitamin C 7.4mg 9.7mg Green beans
Net carbs 7.64g 4.68g Onion
Carbs 9.34g 7.88g Onion
Magnesium 10mg 18mg Green beans
Calcium 23mg 44mg Green beans
Potassium 146mg 146mg
Iron 0.21mg 0.65mg Green beans
Sugar 4.24g 3.63g Green beans
Fiber 1.7g 3.2g Green beans
Copper 0.039mg 0.057mg Green beans
Zinc 0.17mg 0.25mg Green beans
Phosphorus 29mg 29mg
Sodium 4mg 1mg Green beans
Vitamin A 2IU 633IU Green beans
Vitamin A 0µg 32µg Green beans
Vitamin E 0.02mg 0.46mg Green beans
Manganese 0.129mg 0.285mg Green beans
Selenium 0.5µg 0.2µg Onion
Vitamin B1 0.046mg 0.074mg Green beans
Vitamin B2 0.027mg 0.097mg Green beans
Vitamin B3 0.116mg 0.614mg Green beans
Vitamin B5 0.123mg 0.074mg Onion
Vitamin B6 0.12mg 0.056mg Onion
Vitamin K 0.4µg 47.9µg Green beans
Folate 19µg 33µg Green beans
Choline 6.1mg 16.9mg Green beans
Saturated Fat 0.042g 0.064g Onion
Monounsaturated Fat 0.013g 0.011g Onion
Polyunsaturated fat 0.017g 0.145g Green beans
Tryptophan 0.014mg 0.02mg Green beans
Threonine 0.021mg 0.082mg Green beans
Isoleucine 0.014mg 0.069mg Green beans
Leucine 0.025mg 0.116mg Green beans
Lysine 0.039mg 0.091mg Green beans
Methionine 0.002mg 0.023mg Green beans
Phenylalanine 0.025mg 0.069mg Green beans
Valine 0.021mg 0.093mg Green beans
Histidine 0.014mg 0.035mg Green beans
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Green beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Green beans
Minerals Daily Need Coverage Score
8%
Onion
14%
Green beans

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 5)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.6)
Which food is lower in Sugar?
Green beans
Green beans is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Green beans
Green beans is relatively richer in minerals
Which food is richer in vitamins?
Green beans
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.