Onion vs. Potato — In-Depth Nutrition Comparison
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The main differences between onions and potatoes
- Onions contain less vitamin B6, vitamin C, potassium, copper, iron, and vitamin B3 than potatoes.
- Daily need coverage for vitamin B6 for potatoes is 14% higher.
- Potatoes have 5 times less sugar than onions. Onions have 4.24g of sugar, while potatoes have 0.82g.
- Potatoes have a higher glycemic index than onions.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +91.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +191.1% |
| Contains more IronIron | +285.7% |
| Contains more CopperCopper | +182.1% |
| Contains more ZincZinc | +76.5% |
| Contains more PhosphorusPhosphorus | +96.6% |
| Contains more ManganeseManganese | +55% |
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.
| Contains more Vitamin EVitamin E | +100% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin CVitamin C | +166.2% |
| Contains more Vitamin B1Vitamin B1 | +76.1% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B3Vitamin B3 | +814.7% |
| Contains more Vitamin B5Vitamin B5 | +139.8% |
| Contains more Vitamin B6Vitamin B6 | +148.3% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more CholineCholine | +98.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.12mg | 0.298mg | 14% |
| Vitamin C | 7.4mg | 19.7mg | 14% |
| Potassium | 146mg | 425mg | 8% |
| Iron | 0.21mg | 0.81mg | 8% |
| Copper | 0.039mg | 0.11mg | 8% |
| Starch | 0g | 15.29g | 6% |
| Vitamin B3 | 0.116mg | 1.061mg | 6% |
| Phosphorus | 29mg | 57mg | 4% |
| Vitamin B1 | 0.046mg | 0.081mg | 3% |
| Vitamin B5 | 0.123mg | 0.295mg | 3% |
| Carbs | 9.34g | 17.49g | 3% |
| Magnesium | 10mg | 23mg | 3% |
| Manganese | 0.129mg | 0.2mg | 3% |
| Protein | 1.1g | 2.05g | 2% |
| Calories | 40kcal | 77kcal | 2% |
| Fiber | 1.7g | 2.1g | 2% |
| Zinc | 0.17mg | 0.3mg | 1% |
| Calcium | 23mg | 12mg | 1% |
| Choline | 6.1mg | 12.1mg | 1% |
| Folate | 19µg | 15µg | 1% |
| Vitamin K | 0.4µg | 2µg | 1% |
| Fructose | 1.29g | 0.26g | 1% |
| Fats | 0.1g | 0.09g | 0% |
| Net carbs | 7.64g | 15.39g | N/A |
| Sugar | 4.24g | 0.82g | N/A |
| Sodium | 4mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0.01mg | 0% |
| Selenium | 0.5µg | 0.4µg | 0% |
| Vitamin B2 | 0.027mg | 0.032mg | 0% |
| Saturated fat | 0.042g | 0.025g | 0% |
| Monounsaturated fat | 0.013g | 0.002g | 0% |
| Polyunsaturated fat | 0.017g | 0.042g | 0% |
| Tryptophan | 0.014mg | 0.021mg | 0% |
| Threonine | 0.021mg | 0.067mg | 0% |
| Isoleucine | 0.014mg | 0.066mg | 0% |
| Leucine | 0.025mg | 0.098mg | 0% |
| Lysine | 0.039mg | 0.107mg | 0% |
| Methionine | 0.002mg | 0.032mg | 0% |
| Phenylalanine | 0.025mg | 0.081mg | 0% |
| Valine | 0.021mg | 0.103mg | 0% |
| Histidine | 0.014mg | 0.035mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +12.4% |
| Contains more ProteinProtein | +86.4% |
| Contains more CarbsCarbs | +87.3% |
| Contains more OtherOther | +220% |
~equal in
Fats
~0.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains less Sat. FatSaturated fat | -40.5% |
| Contains more Poly. FatPolyunsaturated fat | +147.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +482.4% |
| Contains more GlucoseGlucose | +535.5% |
| Contains more FructoseFructose | +396.2% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g