Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Onion

Mashed potato vs. Onion — In-Depth Nutrition Comparison

Compare

Differences between mashed potato and onions

  • Mashed potato has more vitamin B3 and polyunsaturated fat, while onions have more vitamin C.
  • Mashed potato's daily need coverage for sodium is 13% higher.
  • Onions contain 79 times less polyunsaturated fat than mashed potato. Mashed potato contains 1.342g of polyunsaturated fat, while onions contain 0.017g.
  • The amount of sodium in onions is lower.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Onions, raw.

Infographic

Mashed potato vs Onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +47.6%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +103.4%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +27.8%
Contains more CopperCopper +11.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +31.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Onion
Onion
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B3Vitamin B3 +831%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1375%
Contains more CholineCholine +119.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B2Vitamin B2 +80%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Mashed potato Onion DV% diff.
Sodium 306mg 4mg 13%
Polyunsaturated fat 1.342g 0.017g 9%
Vitamin C 0mg 7.4mg 8%
Vitamin B3 1.08mg 0.116mg 6%
Vitamin A 43µg 0µg 5%
Starch 12.1g 0g 5%
Vitamin K 5.9µg 0.4µg 5%
Phosphorus 59mg 29mg 4%
Potassium 286mg 146mg 4%
Fats 2.82g 0.1g 4%
Folate 9µg 19µg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B1 0.015mg 0.046mg 3%
Vitamin E 0.42mg 0.02mg 3%
Saturated fat 0.577g 0.042g 2%
Monounsaturated fat 0.72g 0.013g 2%
Calories 89kcal 40kcal 2%
Vitamin B5 0.123mg 2%
Carbs 14.65g 9.34g 2%
Fiber 1.3g 1.7g 2%
Selenium 0.8µg 0.5µg 1%
Vitamin B2 0.015mg 0.027mg 1%
Protein 1.65g 1.1g 1%
Fructose 0.2g 1.29g 1%
Iron 0.31mg 0.21mg 1%
Calcium 18mg 23mg 1%
Manganese 0.098mg 0.129mg 1%
Choline 13.4mg 6.1mg 1%
Magnesium 15mg 10mg 1%
Net carbs 13.35g 7.64g N/A
Sugar 0.5g 4.24g N/A
Copper 0.035mg 0.039mg 0%
Zinc 0.22mg 0.17mg 0%
Vitamin B6 0.12mg 0.12mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +50%
Contains more FatsFats +2720%
Contains more CarbsCarbs +56.9%
Contains more OtherOther +260%
Contains more WaterWater +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +5438.5%
Contains more Poly. FatPolyunsaturated fat +7794.1%
Contains less Sat. FatSaturated fat -92.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +890%
Contains more GlucoseGlucose +885%
Contains more FructoseFructose +545%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.