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  6. Onion vs. Red potato

Onion vs. Red potato — In-Depth Nutrition Comparison

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Significant differences between Onion and Red potato

  • The amount of Copper, Potassium, Vitamin B3, Vitamin B6, Phosphorus, Iron, and Vitamin C in Red potato is higher than in Onion.
  • Red potato covers your daily Copper needs 15% more than Onion.
  • Red potato has 3 times less Sugar than Onion. Onion has 4.24g of Sugar, while Red potato has 1.43g.

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
:
7
Red potato
Red potato
Contains more Calcium +155.6%
Contains less Sodium -66.7%
Contains more Iron +233.3%
Contains more Magnesium +180%
Contains more Phosphorus +148.3%
Contains more Potassium +273.3%
Contains more Zinc +135.3%
Contains more Copper +346.2%
Contains more Manganese +34.1%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +155.6%
Contains less Sodium -66.7%
Contains more Iron +233.3%
Contains more Magnesium +180%
Contains more Phosphorus +148.3%
Contains more Potassium +273.3%
Contains more Zinc +135.3%
Contains more Copper +346.2%
Contains more Manganese +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
:
10
Red potato
Red potato
Contains more Vitamin A +400%
Contains more Vitamin E +300%
Contains more Vitamin C +70.3%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1275%
Contains more Vitamin B5 +177.2%
Contains more Vitamin B6 +76.7%
Contains more Folate +42.1%
Contains more Vitamin K +600%
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +400%
Contains more Vitamin E +300%
Contains more Vitamin C +70.3%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1275%
Contains more Vitamin B5 +177.2%
Contains more Vitamin B6 +76.7%
Contains more Folate +42.1%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Red potato
Red potato
Contains more Water +16.2%
Contains more Protein +109.1%
Contains more Fats +50%
Contains more Carbs +109.7%
Contains more Other +268.6%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Red potato
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 Water +16.2%
Contains more Protein +109.1%
Contains more Fats +50%
Contains more Carbs +109.7%
Contains more Other +268.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Red potato
Red potato
Contains more Monounsaturated Fat +550%
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +152.9%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +550%
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +152.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
1
Red potato
Red potato
Contains more Sucrose +120%
Contains more Glucose +258.2%
Contains more Fructose +193.2%
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
Red potato
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 Sucrose +120%
Contains more Glucose +258.2%
Contains more Fructose +193.2%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Red potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
17%
Red potato
Minerals Daily Need Coverage Score
8%
Onion
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.