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  6. Welsh onion vs. Beans

Welsh onion vs. Beans — In-Depth Nutrition Comparison

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Important differences between welsh onion and beans

  • Welsh onion has more vitamin K, vitamin C, vitamin A, and iron; however, beans have more copper, fiber, vitamin B1, zinc, phosphorus, and selenium.
  • Welsh onion's daily need coverage for vitamin K is 161% more.
  • Welsh onion has 11 times more vitamin A than beans. Welsh onion has 1160IU of vitamin A, while beans have 106IU.

The food varieties used in the comparison are Onions, welsh, raw and Beans, baked, canned, no salt added.

Infographic

Welsh onion vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +320.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +39.6%
Contains more CopperCopper +194.3%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +650%

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +771%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +24075%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +50%
Contains more CholineCholine +481.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Beans DV% diff.
Vitamin K 193.4µg 0.8µg 161%
Vitamin C 27mg 3.1mg 27%
Copper 0.07mg 0.206mg 15%
Iron 1.22mg 0.29mg 12%
Fiber 2.4g 5.5g 12%
Vitamin B1 0.05mg 0.15mg 8%
Phosphorus 49mg 104mg 8%
Zinc 0.52mg 1.4mg 8%
Selenium 0.6µg 4.5µg 7%
Protein 1.9g 4.8g 6%
Manganese 0.137mg 6%
Choline 5.3mg 30.8mg 5%
Carbs 6.5g 20.49g 5%
Vitamin B6 0.072mg 0.13mg 4%
Calories 34kcal 105kcal 4%
Vitamin B5 0.169mg 3%
Calcium 18mg 50mg 3%
Magnesium 23mg 32mg 2%
Vitamin E 0.51mg 0.15mg 2%
Potassium 212mg 296mg 2%
Vitamin B2 0.09mg 0.06mg 2%
Folate 16µg 24µg 2%
Sodium 17mg 1mg 1%
Vitamin A 5µg 1%
Fats 0.4g 0.4g 0%
Net carbs 4.1g 14.99g N/A
Sugar 2.18g 7.78g N/A
Vitamin B3 0.4mg 0.43mg 0%
Saturated fat 0.067g 0.103g 0%
Monounsaturated fat 0.056g 0.035g 0%
Polyunsaturated fat 0.156g 0.172g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +24.7%
Contains more ProteinProtein +152.6%
Contains more CarbsCarbs +215.2%
Contains more OtherOther +144.3%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +10.3%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.