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Onion vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 3.42g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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.
Onion Potato
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
6
Onion
16
Potato
Mineral Summary Score
6
Onion
14
Potato

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
Onion
2
:
6
Potato
Contains more Calcium +91.7%
Contains less Sodium -33.3%
Contains more Iron +285.7%
Contains more Potassium +191.1%
Contains more Magnesium +130%
Contains more Copper +182.1%
Contains more Zinc +76.5%
Contains more Phosphorus +96.6%
Contains more Calcium +91.7%
Contains less Sodium -33.3%
Contains more Iron +285.7%
Contains more Potassium +191.1%
Contains more Magnesium +130%
Contains more Copper +182.1%
Contains more Zinc +76.5%
Contains more Phosphorus +96.6%

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
Onion
1
:
7
Potato
Contains more Vitamin E +100%
Contains more Vitamin C +166.2%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +814.7%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +148.3%
Contains more Vitamin K +400%
Equal in Vitamin A - 2
Contains more Vitamin E +100%
Contains more Vitamin C +166.2%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +814.7%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +148.3%
Contains more Vitamin K +400%
Equal in Vitamin A - 2

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
7%
Onion
12%
Potato
Carbohydrates
9%
Onion
17%
Potato
Fats
0%
Onion
0%
Potato

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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 Onion Potato Opinion
Calories 40 77 Potato
Protein 1.1 2.05 Potato
Fats 0.1 0.09 Onion
Vitamin C 7.4 19.7 Potato
Carbs 9.34 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.81 Potato
Calcium 23 12 Onion
Potassium 146 425 Potato
Magnesium 10 23 Potato
Sugars 4.24 0.82 Onion
Fiber 1.7 2.1 Potato
Copper 0.039 0.11 Potato
Zinc 0.17 0.3 Potato
Starch 0 15.29 Potato
Phosphorus 29 57 Potato
Sodium 4 6 Onion
Vitamin A 2 2
Vitamin E 0.02 0.01 Onion
Vitamin D 0 0
Vitamin B1 0.046 0.081 Potato
Vitamin B2 0.027 0.032 Potato
Vitamin B3 0.116 1.061 Potato
Vitamin B5 0.123 0.295 Potato
Vitamin B6 0.12 0.298 Potato
Vitamin B12 0 0
Vitamin K 0.4 2 Potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.025 Potato
Monounsaturated Fat 0.013 0.002 Onion
Polyunsaturated fat 0.017 0.042 Potato
Tryptophan 0.014 0.021 Potato
Threonine 0.021 0.067 Potato
Isoleucine 0.014 0.066 Potato
Leucine 0.025 0.098 Potato
Lysine 0.039 0.107 Potato
Methionine 0.002 0.032 Potato
Phenylalanine 0.025 0.081 Potato
Valine 0.021 0.103 Potato
Histidine 0.014 0.035 Potato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.