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  6. Soup beans vs. Onion

Soup beans vs. Onion — In-Depth Nutrition Comparison

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How are Soup beans and Onion different?

  • Soup beans are higher in Iron, Copper, Selenium, Fiber, Vitamin A RAE, and Manganese, however, Onion is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Sodium from Soup beans is 17% higher.
  • Onion has less Sodium.

Soup, bean with ham, canned, chunky, ready-to-serve and Onions, raw are the varieties used in this article.

Infographic

Soup beans vs Onion 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.
Soup beans
Soup beans
9
:
1
Onion
Onion
Contains more Calcium +39.1%
Contains more Iron +533.3%
Contains more Magnesium +90%
Contains more Phosphorus +103.4%
Contains more Potassium +19.9%
Contains more Zinc +158.8%
Contains more Copper +310.3%
Contains more Manganese +124.8%
Contains more Selenium +1280%
Contains less Sodium -99%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +39.1%
Contains more Iron +533.3%
Contains more Magnesium +90%
Contains more Phosphorus +103.4%
Contains more Potassium +19.9%
Contains more Zinc +158.8%
Contains more Copper +310.3%
Contains more Manganese +124.8%
Contains more Selenium +1280%
Contains less Sodium -99%

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.
Soup beans
Soup beans
5
:
7
Onion
Onion
Contains more Vitamin A +81200%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +311.1%
Contains more Vitamin B5 +207.5%
Contains more Vitamin B6 +140%
Contains more Folate +58.3%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Onion
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%
Contains more Vitamin A +81200%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +311.1%
Contains more Vitamin B5 +207.5%
Contains more Vitamin B6 +140%
Contains more Folate +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soup beans
Soup beans
4
:
1
Onion
Onion
Contains more Protein +371.8%
Contains more Fats +3400%
Contains more Carbs +19.5%
Contains more Other +334.3%
Contains more Water +13.3%
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +371.8%
Contains more Fats +3400%
Contains more Carbs +19.5%
Contains more Other +334.3%
Contains more Water +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soup beans
Soup beans
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +12053.8%
Contains more Polyunsaturated fat +2194.1%
Contains less Saturated Fat -96.9%
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +12053.8%
Contains more Polyunsaturated fat +2194.1%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Onion Opinion
Net carbs 6.56g 7.64g Onion
Protein 5.19g 1.1g Soup beans
Fats 3.5g 0.1g Soup beans
Carbs 11.16g 9.34g Soup beans
Calories 95kcal 40kcal Soup beans
Fructose 1.29g Onion
Sugar 4.24g Soup beans
Fiber 4.6g 1.7g Soup beans
Calcium 32mg 23mg Soup beans
Iron 1.33mg 0.21mg Soup beans
Magnesium 19mg 10mg Soup beans
Phosphorus 59mg 29mg Soup beans
Potassium 175mg 146mg Soup beans
Sodium 400mg 4mg Onion
Zinc 0.44mg 0.17mg Soup beans
Copper 0.16mg 0.039mg Soup beans
Manganese 0.29mg 0.129mg Soup beans
Selenium 6.9µg 0.5µg Soup beans
Vitamin A 1626IU 2IU Soup beans
Vitamin A RAE 81µg 0µg Soup beans
Vitamin E 0.02mg Onion
Vitamin C 1.8mg 7.4mg Onion
Vitamin B1 0.06mg 0.046mg Soup beans
Vitamin B2 0.06mg 0.027mg Soup beans
Vitamin B3 0.7mg 0.116mg Soup beans
Vitamin B5 0.04mg 0.123mg Onion
Vitamin B6 0.05mg 0.12mg Onion
Folate 12µg 19µg Onion
Vitamin B12 0.03µg 0µg Soup beans
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Cholesterol 9mg 0mg Onion
Saturated Fat 1.37g 0.042g Onion
Monounsaturated Fat 1.58g 0.013g Soup beans
Polyunsaturated fat 0.39g 0.017g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Soup beans
8%
Onion
Minerals Daily Need Coverage Score
31%
Soup beans
8%
Onion

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 4.24g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 396mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 1.328g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 49)
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

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.