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  6. Onion vs. Red potato

Onion vs. Red potato — In-Depth Nutrition Comparison

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Significant differences between onions and red potato

  • The amount of copper, potassium, vitamin B3, vitamin B6, phosphorus, iron, and vitamin C in red potato is higher than in onions.
  • Red potato covers your daily copper needs 15% more than onions.
  • Red potato has 3 times less sugar than onions. Onions have 4.24g of sugar, while red potato has 1.43g.
  • Red potato has a higher glycemic index. The glycemic index of red potato is 89, while the glycemic index of onions is 15.

Specific food types used in this comparison are Onions, raw and Potatoes, red, flesh, and skin, baked.

Infographic

Onion vs Red 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +155.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +180%
Contains more PotassiumPotassium +273.3%
Contains more IronIron +233.3%
Contains more CopperCopper +346.2%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +148.3%
Contains more ManganeseManganese +34.1%

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.
Onion
Onion
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +70.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B3Vitamin B3 +1275%
Contains more Vitamin B5Vitamin B5 +177.2%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +42.1%
Contains more CholineCholine +209.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Red potato DV% diff.
Copper 0.039mg 0.174mg 15%
Potassium 146mg 545mg 12%
Vitamin B3 0.116mg 1.595mg 9%
Vitamin B6 0.12mg 0.212mg 7%
Iron 0.21mg 0.7mg 6%
Vitamin C 7.4mg 12.6mg 6%
Phosphorus 29mg 72mg 6%
Starch 0g 15.15g 6%
Magnesium 10mg 28mg 4%
Vitamin B5 0.123mg 0.341mg 4%
Carbs 9.34g 19.59g 3%
Vitamin B2 0.027mg 0.05mg 2%
Calories 40kcal 89kcal 2%
Manganese 0.129mg 0.173mg 2%
Vitamin K 0.4µg 2.8µg 2%
Folate 19µg 27µg 2%
Choline 6.1mg 18.9mg 2%
Protein 1.1g 2.3g 2%
Vitamin B1 0.046mg 0.072mg 2%
Zinc 0.17mg 0.4mg 2%
Fructose 1.29g 0.44g 1%
Selenium 0.5µg 1%
Calcium 23mg 9mg 1%
Fats 0.1g 0.15g 0%
Net carbs 7.64g 17.79g N/A
Sugar 4.24g 1.43g N/A
Fiber 1.7g 1.8g 0%
Sodium 4mg 12mg 0%
Vitamin E 0.02mg 0.08mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.042g 0.026g 0%
Monounsaturated fat 0.013g 0.002g 0%
Polyunsaturated fat 0.017g 0.043g 0%
Tryptophan 0.014mg 0.023mg 0%
Threonine 0.021mg 0.075mg 0%
Isoleucine 0.014mg 0.074mg 0%
Leucine 0.025mg 0.109mg 0%
Lysine 0.039mg 0.12mg 0%
Methionine 0.002mg 0.035mg 0%
Phenylalanine 0.025mg 0.091mg 0%
Valine 0.021mg 0.115mg 0%
Histidine 0.014mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more WaterWater +16.2%
Contains more ProteinProtein +109.1%
Contains more FatsFats +50%
Contains more CarbsCarbs +109.7%
Contains more OtherOther +268.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +550%
Contains less Sat. FatSaturated fat -38.1%
Contains more Poly. FatPolyunsaturated fat +152.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
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
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +120%
Contains more GlucoseGlucose +258.2%
Contains more FructoseFructose +193.2%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.