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  6. Welsh onion vs. Potato

Welsh onion vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Welsh onion and Potato?

  • Welsh onion is higher in Vitamin K, and Vitamin C, yet Potato is higher in Vitamin B6, Potassium, Vitamin B3, and Copper.
  • Welsh onion's daily need coverage for Vitamin K is 160% more.
  • Welsh onion has 3 times more Vitamin C than Potato. While Welsh onion has 27mg of Vitamin C, Potato has only 9.6mg.

We used Onions, welsh, raw and Potatoes, baked, flesh and skin, without salt types in this article.

Infographic

Welsh onion vs Potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Welsh onion
Welsh onion
4
:
6
Potato
Potato
Contains more Calcium +20%
Contains more Iron +13%
Contains more Zinc +44.4%
Contains more Selenium +50%
Contains more Magnesium +21.7%
Contains more Phosphorus +42.9%
Contains more Potassium +152.4%
Contains less Sodium -41.2%
Contains more Copper +68.6%
Contains more Manganese +59.9%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +20%
Contains more Iron +13%
Contains more Zinc +44.4%
Contains more Selenium +50%
Contains more Magnesium +21.7%
Contains more Phosphorus +42.9%
Contains more Potassium +152.4%
Contains less Sodium -41.2%
Contains more Copper +68.6%
Contains more Manganese +59.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Welsh onion
Welsh onion
5
:
5
Potato
Potato
Contains more Vitamin A +11500%
Contains more Vitamin E +1175%
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +9570%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B5 +122.5%
Contains more Vitamin B6 +331.9%
Contains more Folate +75%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +11500%
Contains more Vitamin E +1175%
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +9570%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B5 +122.5%
Contains more Vitamin B6 +331.9%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Potato
Potato
Contains more Fats +207.7%
Contains more Water +20.8%
Contains more Protein +31.6%
Contains more Carbs +225.4%
Contains more Other +90%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +207.7%
Contains more Water +20.8%
Contains more Protein +31.6%
Contains more Carbs +225.4%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +173.7%
Contains less Saturated Fat -49.3%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +1766.7%
Contains more Polyunsaturated fat +173.7%
Contains less Saturated Fat -49.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Potato
Lower in Glycemic Index ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Welsh onion Potato Opinion
Net carbs 4.1g 18.95g Potato
Protein 1.9g 2.5g Potato
Fats 0.4g 0.13g Welsh onion
Carbs 6.5g 21.15g Potato
Calories 34kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 2.18g 1.18g Potato
Fiber 2.4g 2.2g Welsh onion
Calcium 18mg 15mg Welsh onion
Iron 1.22mg 1.08mg Welsh onion
Magnesium 23mg 28mg Potato
Phosphorus 49mg 70mg Potato
Potassium 212mg 535mg Potato
Sodium 17mg 10mg Potato
Zinc 0.52mg 0.36mg Welsh onion
Copper 0.07mg 0.118mg Potato
Manganese 0.137mg 0.219mg Potato
Selenium 0.6µg 0.4µg Welsh onion
Vitamin A 1160IU 10IU Welsh onion
Vitamin A RAE 1µg Potato
Vitamin E 0.51mg 0.04mg Welsh onion
Vitamin C 27mg 9.6mg Welsh onion
Vitamin B1 0.05mg 0.064mg Potato
Vitamin B2 0.09mg 0.048mg Welsh onion
Vitamin B3 0.4mg 1.41mg Potato
Vitamin B5 0.169mg 0.376mg Potato
Vitamin B6 0.072mg 0.311mg Potato
Folate 16µg 28µg Potato
Vitamin K 193.4µg 2µg Welsh onion
Tryptophan 0.021mg 0.025mg Potato
Threonine 0.074mg 0.081mg Potato
Isoleucine 0.081mg 0.08mg Welsh onion
Leucine 0.113mg 0.119mg Potato
Lysine 0.095mg 0.13mg Potato
Methionine 0.021mg 0.038mg Potato
Phenylalanine 0.061mg 0.099mg Potato
Valine 0.084mg 0.125mg Potato
Histidine 0.033mg 0.042mg Potato
Saturated Fat 0.067g 0.034g Potato
Monounsaturated Fat 0.056g 0.003g Welsh onion
Polyunsaturated fat 0.156g 0.057g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Welsh onion
17%
Potato
Minerals Daily Need Coverage Score
17%
Welsh onion
22%
Potato

Comparison summary

Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.033g)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.