Onion vs. Potato — In-Depth Nutrition Comparison
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What are the main differences between Onion and Potato?
- Onion has less Vitamin B6, Potassium, Iron, Copper, Vitamin B3, Phosphorus, and Vitamin B5 than Potato.
- Potato's daily need coverage for Vitamin B6 is 15% higher.
- Onion has 4 times more Sugar than Potato. Onion has 4.24g of Sugar, while Potato has 1.18g.
We used Onions, raw and Potatoes, baked, flesh and skin, without salt types in this comparison.
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.
Contains
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Calcium
+53.3%
Contains
less
Sodium
-60%
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Selenium
+25%
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Iron
+414.3%
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Magnesium
+180%
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Phosphorus
+141.4%
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Potassium
+266.4%
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Zinc
+111.8%
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Copper
+202.6%
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Manganese
+69.8%
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Calcium
+53.3%
Contains
less
Sodium
-60%
Contains
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Selenium
+25%
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Iron
+414.3%
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Magnesium
+180%
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Phosphorus
+141.4%
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Potassium
+266.4%
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Zinc
+111.8%
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Copper
+202.6%
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Manganese
+69.8%
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.
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Contains
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Vitamin A
+400%
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Vitamin E
+100%
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Vitamin C
+29.7%
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Vitamin B1
+39.1%
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Vitamin B2
+77.8%
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Vitamin B3
+1115.5%
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Vitamin B5
+205.7%
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Vitamin B6
+159.2%
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Folate
+47.4%
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Vitamin K
+400%
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Vitamin A
+400%
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Vitamin E
+100%
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Vitamin C
+29.7%
Contains
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Vitamin B1
+39.1%
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Vitamin B2
+77.8%
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Vitamin B3
+1115.5%
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Vitamin B5
+205.7%
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Vitamin B6
+159.2%
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Folate
+47.4%
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Vitamin K
+400%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+19%
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Protein
+127.3%
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Fats
+30%
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Carbs
+126.4%
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Other
+280%
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Water
+19%
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Protein
+127.3%
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Fats
+30%
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Carbs
+126.4%
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Other
+280%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+333.3%
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Saturated Fat
-19%
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Polyunsaturated fat
+235.3%
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Monounsaturated Fat
+333.3%
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Saturated Fat
-19%
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Polyunsaturated fat
+235.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+147.5%
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Glucose
+347.7%
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Fructose
+279.4%
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Starch
+∞%
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Sucrose
+147.5%
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Glucose
+347.7%
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Fructose
+279.4%
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Starch
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.64g | 18.95g |
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| Protein | 1.1g | 2.5g |
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| Fats | 0.1g | 0.13g |
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| Carbs | 9.34g | 21.15g |
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| Calories | 40kcal | 93kcal |
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| Starch | 0g | 17.27g |
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| Fructose | 1.29g | 0.34g |
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| Sugar | 4.24g | 1.18g |
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| Fiber | 1.7g | 2.2g |
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| Calcium | 23mg | 15mg |
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| Iron | 0.21mg | 1.08mg |
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| Magnesium | 10mg | 28mg |
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| Phosphorus | 29mg | 70mg |
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| Potassium | 146mg | 535mg |
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| Sodium | 4mg | 10mg |
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| Zinc | 0.17mg | 0.36mg |
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| Copper | 0.039mg | 0.118mg |
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| Manganese | 0.129mg | 0.219mg |
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| Selenium | 0.5µg | 0.4µg |
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| Vitamin A | 2IU | 10IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.02mg | 0.04mg |
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| Vitamin C | 7.4mg | 9.6mg |
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| Vitamin B1 | 0.046mg | 0.064mg |
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| Vitamin B2 | 0.027mg | 0.048mg |
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| Vitamin B3 | 0.116mg | 1.41mg |
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| Vitamin B5 | 0.123mg | 0.376mg |
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| Vitamin B6 | 0.12mg | 0.311mg |
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| Folate | 19µg | 28µg |
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| Vitamin K | 0.4µg | 2µg |
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| Tryptophan | 0.014mg | 0.025mg |
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| Threonine | 0.021mg | 0.081mg |
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| Isoleucine | 0.014mg | 0.08mg |
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| Leucine | 0.025mg | 0.119mg |
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| Lysine | 0.039mg | 0.13mg |
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| Methionine | 0.002mg | 0.038mg |
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| Phenylalanine | 0.025mg | 0.099mg |
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| Valine | 0.021mg | 0.125mg |
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| Histidine | 0.014mg | 0.042mg |
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| Saturated Fat | 0.042g | 0.034g |
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| Monounsaturated Fat | 0.013g | 0.003g |
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| Polyunsaturated fat | 0.017g | 0.057g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
8%
22%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food contains less Sodium?
Onion contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 71)
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)