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.
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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
Contains
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Calcium
+91.7%
Contains
less
Sodium
-33.3%
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Iron
+285.7%
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Magnesium
+130%
Contains
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Phosphorus
+96.6%
Contains
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Potassium
+191.1%
Contains
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Zinc
+76.5%
Contains
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Copper
+182.1%
Contains
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Calcium
+91.7%
Contains
less
Sodium
-33.3%
Contains
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Iron
+285.7%
Contains
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Magnesium
+130%
Contains
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Phosphorus
+96.6%
Contains
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Potassium
+191.1%
Contains
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Zinc
+76.5%
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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
:
Contains
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Vitamin E
+100%
Contains
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Folate
+26.7%
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Vitamin C
+166.2%
Contains
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Vitamin B1
+76.1%
Contains
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Vitamin B2
+18.5%
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Vitamin B3
+814.7%
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Vitamin B5
+139.8%
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Vitamin B6
+148.3%
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Vitamin K
+400%
Equal in Vitamin A - 2
Contains
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Vitamin E
+100%
Contains
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Folate
+26.7%
Contains
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Vitamin C
+166.2%
Contains
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Vitamin B1
+76.1%
Contains
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Vitamin B2
+18.5%
Contains
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Vitamin B3
+814.7%
Contains
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Vitamin B5
+139.8%
Contains
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Vitamin B6
+148.3%
Contains
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Vitamin K
+400%
Equal in Vitamin A - 2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+11.1%
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Water
+12.4%
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Protein
+86.4%
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Carbs
+87.3%
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Other
+220%
Equal in Fats - 0.09
Contains
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Fats
+11.1%
Contains
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Water
+12.4%
Contains
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Protein
+86.4%
Contains
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Carbs
+87.3%
Contains
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Other
+220%
Equal in Fats - 0.09
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+550%
Contains
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Saturated Fat
-40.5%
Contains
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Polyunsaturated fat
+147.1%
Contains
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Monounsaturated Fat
+550%
Contains
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Saturated Fat
-40.5%
Contains
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Polyunsaturated fat
+147.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+482.4%
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Glucose
+535.5%
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Fructose
+396.2%
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Starch
+∞%
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Sucrose
+482.4%
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Glucose
+535.5%
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Fructose
+396.2%
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Starch
+∞%
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.
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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 | ![]() |
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Opinion |
Net carbs | 7.64g | 15.39g |
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Protein | 1.1g | 2.05g |
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Fats | 0.1g | 0.09g |
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Carbs | 9.34g | 17.49g |
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Calories | 40kcal | 77kcal |
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Starch | 0g | 15.29g |
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Fructose | 1.29g | 0.26g |
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Sugar | 4.24g | 0.82g |
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Fiber | 1.7g | 2.1g |
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Calcium | 23mg | 12mg |
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Iron | 0.21mg | 0.81mg |
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Magnesium | 10mg | 23mg |
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Phosphorus | 29mg | 57mg |
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Potassium | 146mg | 425mg |
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Sodium | 4mg | 6mg |
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Zinc | 0.17mg | 0.3mg |
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Copper | 0.039mg | 0.11mg |
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Vitamin A | 2IU | 2IU | |
Vitamin E | 0.02mg | 0.01mg |
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Vitamin C | 7.4mg | 19.7mg |
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Vitamin B1 | 0.046mg | 0.081mg |
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Vitamin B2 | 0.027mg | 0.032mg |
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Vitamin B3 | 0.116mg | 1.061mg |
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Vitamin B5 | 0.123mg | 0.295mg |
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Vitamin B6 | 0.12mg | 0.298mg |
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Folate | 19µg | 15µg |
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Vitamin K | 0.4µg | 2µg |
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Tryptophan | 0.014mg | 0.021mg |
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Threonine | 0.021mg | 0.067mg |
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Isoleucine | 0.014mg | 0.066mg |
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Leucine | 0.025mg | 0.098mg |
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Lysine | 0.039mg | 0.107mg |
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Methionine | 0.002mg | 0.032mg |
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Phenylalanine | 0.025mg | 0.081mg |
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Valine | 0.021mg | 0.103mg |
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Histidine | 0.014mg | 0.035mg |
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Saturated Fat | 0.042g | 0.025g |
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Monounsaturated Fat | 0.013g | 0.002g |
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Polyunsaturated fat | 0.017g | 0.042g |
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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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
8%

18%

Minerals Daily Need Coverage Score
8%

20%

Comparison summary
Which food is lower in Sugar?

Potato is lower in Sugar (difference - 3.42g)
Which food is lower in Saturated Fat?

Potato is lower in Saturated Fat (difference - 0.017g)
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 - 2mg)
Which food is lower in glycemic index?

Onion is lower in glycemic index (difference - 71)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)