Snap Beans (Raw)vsOnions (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Snap Beans (Raw) has more protein, Snap Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Onions (Raw)
Go with Snap Beans (Raw) at just 31 kcal per 100g — 23% fewer calories.
Snap Beans (Raw) will keep you satisfied longer with 2.7g fiber — fat and protein slow digestion while fiber adds bulk.
Snap Beans (Raw) is the heart-friendlier option with more fiber, more potassium.
Snap Beans (Raw) provides 211mg of potassium per 100g — important for muscle function and hydration.
Snap Beans (Raw) delivers 12.2mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 40kcal2% | <0.1kcal |
| Protein | 1.8g4% | 1.1g2% | +0.73g |
| Total Fat | 0.22g0% | 0.10g0% | +0.12g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 9.3g3% | <0.1g |
| Dietary Fiber | 2.7g10% | 1.7g6% | +1.0g |
| Sugars | 3.3g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 0mcg0% | +35mcg |
| Vitamin C | 12mg14% | 7.4mg8% | +4.8mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | <0.1mg0% | +0.39mg |
| Vitamin K | 43mcg36% | 0.40mcg0% | +43mcg |
| Vitamin B6 | 0.14mg8% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 19mcg5% | +14mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.73mg5% | 0.12mg1% | +0.62mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 4.0mg0% | +2.0mg |
| Calcium | 37mg3% | 23mg2% | +14mg |
| Iron | 1.0mg6% | 0.21mg1% | +0.82mg |
| Potassium | 211mg4% | 146mg3% | +65mg |
| Phosphorus | 38mg3% | 29mg2% | +9.0mg |
| Magnesium | 25mg6% | 10mg2% | +15mg |
| Zinc | 0.24mg2% | 0.17mg2% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg4% | +<0.1mg |
| Manganese | 0.22mg9% | 0.13mg6% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Snap Beans (Raw) is moderately lower in calories than Onions (Raw), containing 31 kcal compared to 40 kcal per 100g (29% fewer calories).
Protein: Both are similar in protein content, with Snap Beans (Raw) providing 1.83g and Onions (Raw) providing 1.1g per 100g.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.22g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Snap Beans (Raw): 35mcg vs 0mcg), Vitamin K (Snap Beans (Raw): 43mcg vs 0.4mcg), Vitamin E (Snap Beans (Raw): 0.41mg vs 0.02mg).
Key Minerals: Notable mineral differences include Iron (Snap Beans (Raw): 1.03mg vs 0.21mg), Magnesium (Snap Beans (Raw): 25mg vs 10mg), Copper (Snap Beans (Raw): 0.069mg vs 0.039mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Onions (Raw)?
- Snap Beans (Raw) has more protein with 1.83g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Snap Beans (Raw) or Onions (Raw)?
- Snap Beans (Raw) is lower in calories with 31 kcal per 100g versus 40 kcal.
- Is Snap Beans (Raw) or Onions (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.22g.
- Which has more fiber, Snap Beans (Raw) or Onions (Raw)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 1.7g.