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Potato vs Welsh onion - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 21)
Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 1.36g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.042g)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Welsh onion
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Potato Welsh 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
82
Welsh onion
Mineral Summary Score
14
Potato
12
Welsh 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
4
:
Contains more Potassium +100.5%
Contains more Copper +57.1%
Contains more Phosphorus +16.3%
Contains less Sodium -64.7%
Contains more Iron +50.6%
Contains more Calcium +50%
Contains more Zinc +73.3%
Equal in Magnesium - 23
Contains more Potassium +100.5%
Contains more Copper +57.1%
Contains more Phosphorus +16.3%
Contains less Sodium -64.7%
Contains more Iron +50.6%
Contains more Calcium +50%
Contains more Zinc +73.3%
Equal in Magnesium - 23

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
4
:
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +313.9%
Contains more Vitamin C +37.1%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +313.9%
Contains more Vitamin C +37.1%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%

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
11%
Welsh onion
Carbohydrates
17%
Potato
7%
Welsh onion
Fats
0%
Potato
2%
Welsh 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 Welsh onion Opinion
Calories 77 34 Potato
Protein 2.05 1.9 Potato
Fats 0.09 0.4 Welsh onion
Vitamin C 19.7 27 Welsh onion
Carbs 17.49 6.5 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 1.22 Welsh onion
Calcium 12 18 Welsh onion
Potassium 425 212 Potato
Magnesium 23 23
Sugars 0.82 2.18 Welsh onion
Fiber 2.1 2.4 Welsh onion
Copper 0.11 0.07 Potato
Zinc 0.3 0.52 Welsh onion
Starch 15.29 Potato
Phosphorus 57 49 Potato
Sodium 6 17 Potato
Vitamin A 2 1160 Welsh onion
Vitamin E 0.01 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.081 0.05 Potato
Vitamin B2 0.032 0.09 Welsh onion
Vitamin B3 1.061 0.4 Potato
Vitamin B5 0.295 0.169 Potato
Vitamin B6 0.298 0.072 Potato
Vitamin B12 0 0
Vitamin K 2 193.4 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.025 0.067 Potato
Monounsaturated Fat 0.002 0.056 Welsh onion
Polyunsaturated fat 0.042 0.156 Welsh onion
Tryptophan 0.021 0.021
Threonine 0.067 0.074 Welsh onion
Isoleucine 0.066 0.081 Welsh onion
Leucine 0.098 0.113 Welsh onion
Lysine 0.107 0.095 Potato
Methionine 0.032 0.021 Potato
Phenylalanine 0.081 0.061 Potato
Valine 0.103 0.084 Potato
Histidine 0.035 0.033 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.