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  6. Beets, canned, regular pack, solids and liquids vs. Onion

Beets, canned, regular pack, solids and liquids vs. Onion — In-Depth Nutrition Comparison

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The main differences between beets, canned, regular pack, solids and liquids and onions

  • Beets, canned, regular pack, solids, and liquids has more manganese and iron; however, onions have more vitamin C.
  • Daily need coverage for manganese for beets, canned, regular pack, solids, and liquids is 12% higher.
  • Onions have 36 times less sodium than beets, canned, regular pack, solids, and liquids. Beets, canned, regular pack, solids, and liquids has 143mg of sodium, while onions have 4mg.

Food types used in this article are Beets, canned, regular pack, solids, and liquids and Onions, raw.

Infographic

Beets, canned, regular pack, solids and liquids vs Onion infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.4% 14% 27% 14% 9.3% 6.4% 19% 54% 0.55%
Onion
Onion
4
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%
Contains more MagnesiumMagnesium +80%
Contains more IronIron +247.6%
Contains more ZincZinc +100%
Contains more ManganeseManganese +218.6%
Contains more CalciumCalcium +27.8%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +400%
~equal in Potassium ~146mg
~equal in Copper ~0.039mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.3% 0% 0.33% 0.6% 2.5% 8.8% 2.8% 9% 13% 0% 0.5% 22%
Onion
Onion
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B5Vitamin B5 +22%
Contains more FolateFolate +52.6%
Contains more Vitamin CVitamin C +164.3%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beets, canned, regular pack, solids and liquids Onion DV% diff.
Manganese 0.411mg 0.129mg 12%
Iron 0.73mg 0.21mg 7%
Sodium 143mg 4mg 6%
Vitamin C 2.8mg 7.4mg 5%
Vitamin B6 0.055mg 0.12mg 5%
Vitamin B1 0.01mg 0.046mg 3%
Folate 29µg 19µg 3%
Magnesium 18mg 10mg 2%
Fiber 1.2g 1.7g 2%
Zinc 0.34mg 0.17mg 2%
Phosphorus 15mg 29mg 2%
Calories 30kcal 40kcal 1%
Protein 0.73g 1.1g 1%
Carbs 7.14g 9.34g 1%
Calcium 18mg 23mg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin B2 0.038mg 0.027mg 1%
Vitamin B5 0.15mg 0.123mg 1%
Fructose 0.2g 1.29g 1%
Protein per 100 calories 2.4g 2.8g N/A
Calories per 10 g protein 411kcal 364kcal N/A
Weight per 100 calories 333g 250g N/A
Fats 0.09g 0.1g 0%
Net carbs 5.94g 7.64g N/A
Potassium 159mg 146mg 0%
Sugar 6.53g 4.24g N/A
Copper 0.043mg 0.039mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.03mg 0.02mg 0%
Vitamin B3 0.151mg 0.116mg 0%
Vitamin K 0.2µg 0.4µg 0%
Choline 7.2mg 6.1mg 0%
Saturated fat 0.011g 0.042g 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.025g 0.017g 0%
Tryptophan 0.01mg 0.014mg 0%
Threonine 0.023mg 0.021mg 0%
Isoleucine 0.024mg 0.014mg 0%
Leucine 0.034mg 0.025mg 0%
Lysine 0.029mg 0.039mg 0%
Methionine 0.009mg 0.002mg 0%
Phenylalanine 0.023mg 0.025mg 0%
Valine 0.028mg 0.021mg 0%
Histidine 0.011mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.73 g
Fats: 0.09 g
Carbs: 7.14 g
Water: 91.3 g
Other: 0.74 g
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +50.7%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +30.8%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.025 g
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Poly. FatPolyunsaturated fat +47.1%
~equal in Monounsaturated fat ~0.013g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
80% 4% 3% 12%
Starch: 0 g
Sucrose: 5.25 g
Glucose: 0.28 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.8 g
Onion
Onion
2
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
Contains more SucroseSucrose +430.3%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +603.6%
Contains more FructoseFructose +545%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Beets, canned, regular pack, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169147/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.