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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
Onion
2
:
6
Potato
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%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Potato
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
Onion
2
:
7
Potato
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
Onion
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%
Potato
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
3
Potato
Potato
Contains more Fats +11.1%
Contains more Water +12.4%
Contains more Protein +86.4%
Contains more Carbs +87.3%
Contains more Other +220%
Equal in Fats - 0.09
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +11.1%
Contains more Water +12.4%
Contains more Protein +86.4%
Contains more Carbs +87.3%
Contains more Other +220%
Equal in Fats - 0.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Potato
Potato
Contains more Monounsaturated Fat +550%
Contains less Saturated Fat -40.5%
Contains more Polyunsaturated fat +147.1%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +550%
Contains less Saturated Fat -40.5%
Contains more Polyunsaturated fat +147.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
1
Potato
Potato
Contains more Sucrose +482.4%
Contains more Glucose +535.5%
Contains more Fructose +396.2%
Contains more Starch +∞%
Onion
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
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +482.4%
Contains more Glucose +535.5%
Contains more Fructose +396.2%
Contains more 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.
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 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 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
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

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%
Onion
18%
Potato
Minerals Daily Need Coverage Score
8%
Onion
20%
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.