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Welsh onion vs Beetroot - In-Depth Nutrition Comparison

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Summary of differences between Welsh onion and Beetroot

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, while Beetroot has more Folate, and Manganese.
  • Welsh onion covers your daily need of Vitamin K 161% more than Beetroot.
  • Welsh onion contains 6 times more Vitamin C than Beetroot. While Welsh onion contains 27mg of Vitamin C, Beetroot contains only 4.9mg.
  • The amount of Sugar in Welsh onion is lower.

These are the specific foods used in this comparison Onions, welsh, raw and Beets, raw.

Infographic

Welsh 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
Contains more Calcium +12.5%
Contains more Iron +52.5%
Contains more Phosphorus +22.5%
Contains less Sodium -78.2%
Contains more Zinc +48.6%
Contains more Potassium +53.3%
Equal in Magnesium - 23
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +12.5%
Contains more Iron +52.5%
Contains more Phosphorus +22.5%
Contains less Sodium -78.2%
Contains more Zinc +48.6%
Contains more Potassium +53.3%
Equal in Magnesium - 23
Equal in Copper - 0.075

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
:
Contains more Vitamin A +3415.2%
Contains more Vitamin E +1175%
Contains more Vitamin C +451%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +19.8%
Contains more Vitamin K +96600%
Contains more Folate +581.3%
Equal in Vitamin B5 - 0.155
Equal in Vitamin B6 - 0.067
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 A +3415.2%
Contains more Vitamin E +1175%
Contains more Vitamin C +451%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +19.8%
Contains more Vitamin K +96600%
Contains more Folate +581.3%
Equal in Vitamin B5 - 0.155
Equal in Vitamin B6 - 0.067

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.
Welsh onion Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Beetroot Opinion
Net carbs 4.1g 6.76g Beetroot
Protein 1.9g 1.61g Welsh onion
Fats 0.4g 0.17g Welsh onion
Carbs 6.5g 9.56g Beetroot
Calories 34kcal 43kcal Beetroot
Starch g g
Fructose g g
Sugar 2.18g 6.76g Welsh onion
Fiber 2.4g 2.8g Beetroot
Calcium 18mg 16mg Welsh onion
Iron 1.22mg 0.8mg Welsh onion
Magnesium 23mg 23mg
Phosphorus 49mg 40mg Welsh onion
Potassium 212mg 325mg Beetroot
Sodium 17mg 78mg Welsh onion
Zinc 0.52mg 0.35mg Welsh onion
Copper 0.07mg 0.075mg Beetroot
Vitamin A 1160IU 33IU Welsh onion
Vitamin E 0.51mg 0.04mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 4.9mg Welsh onion
Vitamin B1 0.05mg 0.031mg Welsh onion
Vitamin B2 0.09mg 0.04mg Welsh onion
Vitamin B3 0.4mg 0.334mg Welsh onion
Vitamin B5 0.169mg 0.155mg Welsh onion
Vitamin B6 0.072mg 0.067mg Welsh onion
Folate 16µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 0.2µg Welsh onion
Tryptophan 0.021mg 0.019mg Welsh onion
Threonine 0.074mg 0.047mg Welsh onion
Isoleucine 0.081mg 0.048mg Welsh onion
Leucine 0.113mg 0.068mg Welsh onion
Lysine 0.095mg 0.058mg Welsh onion
Methionine 0.021mg 0.018mg Welsh onion
Phenylalanine 0.061mg 0.046mg Welsh onion
Valine 0.084mg 0.056mg Welsh onion
Histidine 0.033mg 0.021mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.027g Beetroot
Monounsaturated Fat 0.056g 0.032g Welsh onion
Polyunsaturated fat 0.156g 0.06g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh 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
61
Welsh onion
12
Beetroot
Mineral Summary Score
18
Welsh 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
11%
Welsh onion
10%
Beetroot
Carbohydrates
7%
Welsh onion
10%
Beetroot
Fats
2%
Welsh onion
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 25)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.3)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.