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Onion vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between onions and refried beans

  • Onions have less iron, copper, selenium, phosphorus, fiber, manganese, magnesium, and potassium.
  • Refried beans cover your daily sodium needs 16% more than onions.
  • Onions have less sodium.
  • The glycemic index of refried beans is higher.

Food varieties used in this article are Onions, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Onion vs Refried beans 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" 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +26.1%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +585.7%
Contains more CopperCopper +230.8%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +217.2%
Contains more ManganeseManganese +124%
Contains more SeleniumSelenium +1060%

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
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 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +23.3%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more FolateFolate +72.7%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +65.2%
Contains more Vitamin B2Vitamin B2 +192.6%
Contains more Vitamin B3Vitamin B3 +216.4%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin KVitamin K +425%
Contains more CholineCholine +247.5%
~equal in Vitamin A ~0µg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +14.6%
Contains more ProteinProtein +352.7%
Contains more FatsFats +1910%
Contains more CarbsCarbs +45.1%
Contains more OtherOther +388.6%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +4523.1%
Contains more Poly. FatPolyunsaturated fat +3094.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +83.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Refried beans DV% diff.
Histidine 0.014mg 153mg 22%
Sodium 4mg 370mg 16%
Iron 0.21mg 1.44mg 15%
Copper 0.039mg 0.129mg 10%
Selenium 0.5µg 5.8µg 10%
Phosphorus 29mg 92mg 9%
Protein 1.1g 4.98g 8%
Fiber 1.7g 3.7g 8%
Manganese 0.129mg 0.289mg 7%
Magnesium 10mg 35mg 6%
Potassium 146mg 319mg 5%
Vitamin B2 0.027mg 0.079mg 4%
Polyunsaturated fat 0.017g 0.543g 4%
Zinc 0.17mg 0.58mg 4%
Vitamin B1 0.046mg 0.076mg 3%
Saturated fat 0.042g 0.631g 3%
Calories 40kcal 90kcal 3%
Fats 0.1g 2.01g 3%
Starch 0g 7.43g 3%
Choline 6.1mg 21.2mg 3%
Folate 19µg 11µg 2%
Fructose 1.29g 0g 2%
Vitamin C 7.4mg 6mg 2%
Vitamin B3 0.116mg 0.367mg 2%
Monounsaturated fat 0.013g 0.601g 1%
Vitamin B5 0.123mg 0.189mg 1%
Vitamin K 0.4µg 2.1µg 1%
Carbs 9.34g 13.55g 1%
Vitamin B6 0.12mg 0.103mg 1%
Calcium 23mg 29mg 1%
Net carbs 7.64g 9.85g N/A
Sugar 4.24g 0.54g N/A
Vitamin E 0.02mg 0.09mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.014mg 0.065mg 0%
Threonine 0.021mg 0.231mg 0%
Isoleucine 0.014mg 0.242mg 0%
Leucine 0.025mg 0.438mg 0%
Lysine 0.039mg 0.377mg 0%
Methionine 0.002mg 0.083mg 0%
Phenylalanine 0.025mg 0.297mg 0%
Valine 0.021mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
8%
Onion
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 3.7g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.589g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 23)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.