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Onion vs Potato - In-Depth Nutrition Comparison

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The main differences between Onion and Potato

  • Onion contains less Vitamin B6, Vitamin C, Potassium, Copper, Iron, and Vitamin B3 than Potato.
  • Daily need coverage for Vitamin B6 from Potato is 14% higher.
  • Potato has 5 times less Sugar than Onion. Onion has 4.24g of Sugar, while Potato has 0.82g.

Food types used in this article are Onions, raw and Potatoes, flesh and skin, raw.

Infographic

Onion vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
6
Potato
Contains more Calcium +91.7%
Contains less Sodium -33.3%
Contains more Iron +285.7%
Contains more Magnesium +130%
Contains more Phosphorus +96.6%
Contains more Potassium +191.1%
Contains more Zinc +76.5%
Contains more Copper +182.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +91.7%
Contains less Sodium -33.3%
Contains more Iron +285.7%
Contains more Magnesium +130%
Contains more Phosphorus +96.6%
Contains more Potassium +191.1%
Contains more Zinc +76.5%
Contains more Copper +182.1%

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
Onion
2
:
7
Potato
Contains more Vitamin E +100%
Contains more Folate +26.7%
Contains more Vitamin C +166.2%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +814.7%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +148.3%
Contains more Vitamin K +400%
Equal in Vitamin A - 2
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% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +100%
Contains more Folate +26.7%
Contains more Vitamin C +166.2%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +814.7%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +148.3%
Contains more Vitamin K +400%
Equal in Vitamin A - 2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion Potato Opinion
Net carbs 7.64g 15.39g Potato
Protein 1.1g 2.05g Potato
Fats 0.1g 0.09g Onion
Carbs 9.34g 17.49g Potato
Calories 40kcal 77kcal Potato
Starch 0g 15.29g Potato
Fructose 1.29g 0.26g Onion
Sugar 4.24g 0.82g Potato
Fiber 1.7g 2.1g Potato
Calcium 23mg 12mg Onion
Iron 0.21mg 0.81mg Potato
Magnesium 10mg 23mg Potato
Phosphorus 29mg 57mg Potato
Potassium 146mg 425mg Potato
Sodium 4mg 6mg Onion
Zinc 0.17mg 0.3mg Potato
Copper 0.039mg 0.11mg Potato
Vitamin A 2IU 2IU
Vitamin E 0.02mg 0.01mg Onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 19.7mg Potato
Vitamin B1 0.046mg 0.081mg Potato
Vitamin B2 0.027mg 0.032mg Potato
Vitamin B3 0.116mg 1.061mg Potato
Vitamin B5 0.123mg 0.295mg Potato
Vitamin B6 0.12mg 0.298mg Potato
Folate 19µg 15µg Onion
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 2µg Potato
Tryptophan 0.014mg 0.021mg Potato
Threonine 0.021mg 0.067mg Potato
Isoleucine 0.014mg 0.066mg Potato
Leucine 0.025mg 0.098mg Potato
Lysine 0.039mg 0.107mg Potato
Methionine 0.002mg 0.032mg Potato
Phenylalanine 0.025mg 0.081mg Potato
Valine 0.021mg 0.103mg Potato
Histidine 0.014mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.025g Potato
Monounsaturated Fat 0.013g 0.002g Onion
Polyunsaturated fat 0.017g 0.042g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
18
Potato
Mineral Summary Score
8
Onion
20
Potato

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 food.
Protein
7%
Onion
12%
Potato
Carbohydrates
9%
Onion
17%
Potato
Fats
0%
Onion
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.42g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Onion
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.