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Onion vs Beetroot - In-Depth Nutrition Comparison

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Important differences between Onion and Beetroot

  • Beetroot has more Folate, Manganese, Iron, and Potassium than Onion.
  • Beetroot's daily need coverage for Folate is 23% more.

The food varieties used in the comparison are Onions, raw and Beets, raw.

Infographic

Onion vs Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
Contains more Calcium +43.8%
Contains less Sodium -94.9%
Contains more Iron +281%
Contains more Magnesium +130%
Contains more Phosphorus +37.9%
Contains more Potassium +122.6%
Contains more Zinc +105.9%
Contains more Copper +92.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +43.8%
Contains less Sodium -94.9%
Contains more Iron +281%
Contains more Magnesium +130%
Contains more Phosphorus +37.9%
Contains more Potassium +122.6%
Contains more Zinc +105.9%
Contains more Copper +92.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
4
:
Contains more Vitamin C +51%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +79.1%
Contains more Vitamin K +100%
Contains more Vitamin A +1550%
Contains more Vitamin E +100%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +187.9%
Contains more Vitamin B5 +26%
Contains more Folate +473.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin C +51%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +79.1%
Contains more Vitamin K +100%
Contains more Vitamin A +1550%
Contains more Vitamin E +100%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +187.9%
Contains more Vitamin B5 +26%
Contains more Folate +473.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Beetroot Opinion
Net carbs 7.64g 6.76g Onion
Protein 1.1g 1.61g Beetroot
Fats 0.1g 0.17g Beetroot
Carbs 9.34g 9.56g Beetroot
Calories 40kcal 43kcal Beetroot
Starch 0g g Onion
Fructose 1.29g g Onion
Sugar 4.24g 6.76g Onion
Fiber 1.7g 2.8g Beetroot
Calcium 23mg 16mg Onion
Iron 0.21mg 0.8mg Beetroot
Magnesium 10mg 23mg Beetroot
Phosphorus 29mg 40mg Beetroot
Potassium 146mg 325mg Beetroot
Sodium 4mg 78mg Onion
Zinc 0.17mg 0.35mg Beetroot
Copper 0.039mg 0.075mg Beetroot
Vitamin A 2IU 33IU Beetroot
Vitamin E 0.02mg 0.04mg Beetroot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 4.9mg Onion
Vitamin B1 0.046mg 0.031mg Onion
Vitamin B2 0.027mg 0.04mg Beetroot
Vitamin B3 0.116mg 0.334mg Beetroot
Vitamin B5 0.123mg 0.155mg Beetroot
Vitamin B6 0.12mg 0.067mg Onion
Folate 19µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0.2µg Onion
Tryptophan 0.014mg 0.019mg Beetroot
Threonine 0.021mg 0.047mg Beetroot
Isoleucine 0.014mg 0.048mg Beetroot
Leucine 0.025mg 0.068mg Beetroot
Lysine 0.039mg 0.058mg Beetroot
Methionine 0.002mg 0.018mg Beetroot
Phenylalanine 0.025mg 0.046mg Beetroot
Valine 0.021mg 0.056mg Beetroot
Histidine 0.014mg 0.021mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.027g Beetroot
Monounsaturated Fat 0.013g 0.032g Beetroot
Polyunsaturated fat 0.017g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
12
Beetroot
Mineral Summary Score
8
Onion
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Onion
10%
Beetroot
Carbohydrates
9%
Onion
10%
Beetroot
Fats
0%
Onion
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 74mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 49)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Beetroot
Beetroot 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.