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Onion vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between onions and mashed potato

  • Onions have more vitamin C, while mashed potato has more vitamin B3 and polyunsaturated fat.
  • Mashed potato's daily need coverage for sodium is 13% higher.
  • The amount of sugar in mashed potato 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 Onions, raw and Fast foods, potato, mashed.

Infographic

Onion vs Mashed potato infographic
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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.
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%
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%
Contains more CalciumCalcium +27.8%
Contains more CopperCopper +11.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +31.6%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +111.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +890%
Contains more GlucoseGlucose +885%
Contains more FructoseFructose +545%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Mashed potato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
9%
Mashed potato
Minerals Daily Need Coverage Score
8%
Onion
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.535g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.74g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.