Beets (Raw)vsOnions (Raw)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Beets (Raw) has more protein, Onions (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Onions (Raw)
Beets (Raw) will keep you satisfied longer with 2.8g fiber — fat and protein slow digestion while fiber adds bulk.
Beets (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Beets (Raw) provides 325mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beets | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 40kcal2% | +3.0kcal |
| Protein | 1.6g3% | 1.1g2% | +0.51g |
| Total Fat | 0.17g0% | 0.10g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 9.3g3% | +0.22g |
| Dietary Fiber | 2.8g10% | 1.7g6% | +1.1g |
| Sugars | 6.8g | 4.2g | +2.5g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.9mg5% | 7.4mg8% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Vitamin K | 0.20mcg0% | 0.40mcg0% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 109mcg27% | 19mcg5% | +90mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.33mg2% | 0.12mg1% | +0.22mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 4.0mg0% | +74mg |
| Calcium | 16mg1% | 23mg2% | <0.1mg |
| Iron | 0.80mg4% | 0.21mg1% | +0.59mg |
| Potassium | 325mg7% | 146mg3% | +179mg |
| Phosphorus | 40mg3% | 29mg2% | +11mg |
| Magnesium | 23mg5% | 10mg2% | +13mg |
| Zinc | 0.35mg3% | 0.17mg2% | +0.18mg |
| Copper | <0.1mg8% | <0.1mg4% | +<0.1mg |
| Manganese | 0.33mg14% | 0.13mg6% | +0.20mg |
| Selenium | 0.70mcg1% | 0.50mcg1% | +0.20mcg |
🔬Nutritional Analysis
Calories: Onions (Raw) is moderately lower in calories than Beets (Raw), containing 40 kcal compared to 43 kcal per 100g (8% fewer calories).
Protein: Both are similar in protein content, with Beets (Raw) providing 1.61g 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 0.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Beets (Raw): 2mcg vs 0mcg), Folate (Beets (Raw): 109mcg vs 19mcg), Niacin (B3) (Beets (Raw): 0.334mg vs 0.116mg).
Key Minerals: Notable mineral differences include Sodium (Beets (Raw): 78mg vs 4mg), Iron (Beets (Raw): 0.8mg vs 0.21mg), Manganese (Beets (Raw): 0.329mg vs 0.129mg).
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, Beets (Raw) or Onions (Raw)?
- Beets (Raw) has more protein with 1.61g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Beets (Raw) or Onions (Raw)?
- Onions (Raw) is lower in calories with 40 kcal per 100g versus 43 kcal.
- Is Beets (Raw) or Onions (Raw) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g 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, Beets (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.17g.
- Which has more fiber, Beets (Raw) or Onions (Raw)?
- Beets (Raw) has more fiber with 2.8g per 100g compared to 1.7g.