White Beans vs. Onion
Nutrition comparison of White Beans and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and onion:
- Onion has 56% less carbohydrates than white bean.
- White bean has more thiamin and folate.
- White bean has signficantly more protein than onion.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and onion has 65% less calories than white bean - onion has 40 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to onion for fat. White beans has a macronutrient ratio of 25:73:2 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Onion | |
|---|---|---|
| Protein | 25% | 11% |
| Carbohydrates | 73% | 87% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 56% less carbohydrates than white bean - onion has 9.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 182% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Onion and white beans contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than onion - onion has 1.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both onion and white beans are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than white bean - onion has 7.4mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Onion and white beans contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Onion and white beans contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Onion and white beans contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and folate. Both white beans and onion contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| White Beans | Onion | |
|---|---|---|
| Thiamin | 0.096 MG | 0.046 MG |
| Riboflavin | 0.037 MG | 0.027 MG |
| Niacin | 0.113 MG | 0.116 MG |
| Pantothenic acid | 0.185 MG | 0.123 MG |
| Vitamin B6 | 0.075 MG | 0.12 MG |
| Folate | 65 UG | 19 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 217% more calcium than onion - onion has 23mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 13 times more iron than onion - onion has 0.21mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 211% more potassium than onion - onion has 146mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than onion per 100 grams.
| White Beans | Onion | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.004 G |
| Total | 0.056 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than onion per 100 grams.
| White Beans | Onion | |
|---|---|---|
| linoleic acid | 0.067 G | 0.013 G |
| Total | 0.067 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Onion (Onions, raw) .
White Beans g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or white beans contain more calories in 100 grams?White bean is high in calories and onion has 70% less calories than white bean - onion has 40 calories in 100g and white bean has 114 calories.
Does onion or white beans have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than white bean - onion has 9.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does onion or white beans contain more calcium?
White bean is a rich source of calcium and it has 220% more calcium than onion - onion has 23mg of calcium in 100 grams and white bean has 73mg of calcium.
Does onion or white beans contain more potassium?
White bean is a rich source of potassium and it has 210% more potassium than onion - onion has 146mg of potassium in 100 grams and white bean has 454mg of potassium.