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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 Sugars 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
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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
:
Contains more Iron +52.5%
Contains more Calcium +12.5%
Contains more Zinc +48.6%
Contains more Phosphorus +22.5%
Contains less Sodium -78.2%
Contains more Potassium +53.3%
Equal in Magnesium - 23
Equal in Copper - 0.075
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +52.5%
Contains more Calcium +12.5%
Contains more Zinc +48.6%
Contains more Phosphorus +22.5%
Contains less Sodium -78.2%
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 C +451%
Contains more Vitamin A +3415.2%
Contains more Vitamin E +1175%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 +451%
Contains more Vitamin A +3415.2%
Contains more Vitamin E +1175%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
11%
Welsh onion
10%
Beetroot
Carbohydrates
7%
Welsh onion
10%
Beetroot
Fats
2%
Welsh onion
1%
Beetroot

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Welsh 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 contains less Sugars?
Welsh onion
Welsh onion contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Welsh onion Beetroot Opinion
Calories 34 43 Beetroot
Protein 1.9 1.61 Welsh onion
Fats 0.4 0.17 Welsh onion
Vitamin C 27 4.9 Welsh onion
Carbs 6.5 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.8 Welsh onion
Calcium 18 16 Welsh onion
Potassium 212 325 Beetroot
Magnesium 23 23
Sugars 2.18 6.76 Welsh onion
Fiber 2.4 2.8 Beetroot
Copper 0.07 0.075 Beetroot
Zinc 0.52 0.35 Welsh onion
Starch
Phosphorus 49 40 Welsh onion
Sodium 17 78 Welsh onion
Vitamin A 1160 33 Welsh onion
Vitamin E 0.51 0.04 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.031 Welsh onion
Vitamin B2 0.09 0.04 Welsh onion
Vitamin B3 0.4 0.334 Welsh onion
Vitamin B5 0.169 0.155 Welsh onion
Vitamin B6 0.072 0.067 Welsh onion
Vitamin B12 0 0
Vitamin K 193.4 0.2 Welsh onion
Folate 16 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.067 0.027 Beetroot
Monounsaturated Fat 0.056 0.032 Welsh onion
Polyunsaturated fat 0.156 0.06 Welsh onion
Tryptophan 0.021 0.019 Welsh onion
Threonine 0.074 0.047 Welsh onion
Isoleucine 0.081 0.048 Welsh onion
Leucine 0.113 0.068 Welsh onion
Lysine 0.095 0.058 Welsh onion
Methionine 0.021 0.018 Welsh onion
Phenylalanine 0.061 0.046 Welsh onion
Valine 0.084 0.056 Welsh onion
Histidine 0.033 0.021 Welsh onion
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.