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Potato vs Onion - 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.
Potato Onion
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
Potato Onion
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
16
Potato
6
Onion
Mineral Summary Score
14
Potato
6
Onion

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
Potato
6
:
2
Onion
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%
Contains more Calcium +91.7%
Contains less Sodium -33.3%

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
Potato
7
:
1
Onion
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%
Contains more Vitamin E +100%
Equal in Vitamin A - 2
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%
Contains more Vitamin E +100%
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
12%
Potato
7%
Onion
Carbohydrates
17%
Potato
9%
Onion
Fats
0%
Potato
0%
Onion

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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 Potato Onion Opinion
Calories 77 40 Potato
Protein 2.05 1.1 Potato
Fats 0.09 0.1 Onion
Vitamin C 19.7 7.4 Potato
Carbs 17.49 9.34 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.21 Potato
Calcium 12 23 Onion
Potassium 425 146 Potato
Magnesium 23 10 Potato
Sugars 0.82 4.24 Onion
Fiber 2.1 1.7 Potato
Copper 0.11 0.039 Potato
Zinc 0.3 0.17 Potato
Starch 15.29 0 Potato
Phosphorus 57 29 Potato
Sodium 6 4 Onion
Vitamin A 2 2
Vitamin E 0.01 0.02 Onion
Vitamin D 0 0
Vitamin B1 0.081 0.046 Potato
Vitamin B2 0.032 0.027 Potato
Vitamin B3 1.061 0.116 Potato
Vitamin B5 0.295 0.123 Potato
Vitamin B6 0.298 0.12 Potato
Vitamin B12 0 0
Vitamin K 2 0.4 Potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.025 0.042 Potato
Monounsaturated Fat 0.002 0.013 Onion
Polyunsaturated fat 0.042 0.017 Potato
Tryptophan 0.021 0.014 Potato
Threonine 0.067 0.021 Potato
Isoleucine 0.066 0.014 Potato
Leucine 0.098 0.025 Potato
Lysine 0.107 0.039 Potato
Methionine 0.032 0.002 Potato
Phenylalanine 0.081 0.025 Potato
Valine 0.103 0.021 Potato
Histidine 0.035 0.014 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.