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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
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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 Potassium +122.6%
Contains more Magnesium +130%
Contains more Copper +92.3%
Contains more Zinc +105.9%
Contains more Phosphorus +37.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Calcium +43.8%
Contains less Sodium -94.9%
Contains more Iron +281%
Contains more Potassium +122.6%
Contains more Magnesium +130%
Contains more Copper +92.3%
Contains more Zinc +105.9%
Contains more Phosphorus +37.9%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Onion Beetroot Opinion
Calories 40 43 Beetroot
Protein 1.1 1.61 Beetroot
Fats 0.1 0.17 Beetroot
Vitamin C 7.4 4.9 Onion
Net carbs 7.639999866485596 6.760000228881836 Onion
Carbs 9.34 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.8 Beetroot
Calcium 23 16 Onion
Potassium 146 325 Beetroot
Magnesium 10 23 Beetroot
Sugar 4.24 6.76 Onion
Fiber 1.7 2.8 Beetroot
Copper 0.039 0.075 Beetroot
Zinc 0.17 0.35 Beetroot
Starch 0 Onion
Phosphorus 29 40 Beetroot
Sodium 4 78 Onion
Vitamin A 2 33 Beetroot
Vitamin E 0.02 0.04 Beetroot
Vitamin D 0 0
Vitamin B1 0.046 0.031 Onion
Vitamin B2 0.027 0.04 Beetroot
Vitamin B3 0.116 0.334 Beetroot
Vitamin B5 0.123 0.155 Beetroot
Vitamin B6 0.12 0.067 Onion
Vitamin B12 0 0
Vitamin K 0.4 0.2 Onion
Folate 19 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.042 0.027 Beetroot
Monounsaturated Fat 0.013 0.032 Beetroot
Polyunsaturated fat 0.017 0.06 Beetroot
Tryptophan 0.014 0.019 Beetroot
Threonine 0.021 0.047 Beetroot
Isoleucine 0.014 0.048 Beetroot
Leucine 0.025 0.068 Beetroot
Lysine 0.039 0.058 Beetroot
Methionine 0.002 0.018 Beetroot
Phenylalanine 0.025 0.046 Beetroot
Valine 0.021 0.056 Beetroot
Histidine 0.014 0.021 Beetroot
Fructose 1.29 Onion

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.