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  6. Onion vs. Russet potato

Onion vs. Russet potato — In-Depth Nutrition Comparison

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How are Onion and Russet potato different?

  • Russet potato is higher than Onion in Vitamin B6, Potassium, Iron, Vitamin B3, Copper, Phosphorus, and Vitamin B5.
  • Russet potato covers your daily need of Vitamin B6 18% more than Onion.

Onions, raw and Potatoes, Russet, flesh and skin, baked types were used in this article.

Infographic

Onion vs Russet 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
2
:
7
Russet potato
Russet potato
Contains more Calcium +27.8%
Contains less Sodium -71.4%
Contains more Iron +409.5%
Contains more Magnesium +200%
Contains more Phosphorus +144.8%
Contains more Potassium +276.7%
Contains more Zinc +105.9%
Contains more Copper +174.4%
Contains more Manganese +76.7%
Equal in Selenium - 0.5
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +27.8%
Contains less Sodium -71.4%
Contains more Iron +409.5%
Contains more Magnesium +200%
Contains more Phosphorus +144.8%
Contains more Potassium +276.7%
Contains more Zinc +105.9%
Contains more Copper +174.4%
Contains more Manganese +76.7%
Equal in Selenium - 0.5

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
Russet potato
Russet potato
Contains more Vitamin A +400%
Contains more Vitamin E +250%
Contains more Vitamin C +12.2%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +1062.1%
Contains more Vitamin B5 +208.9%
Contains more Vitamin B6 +195%
Contains more Folate +36.8%
Contains more Vitamin K +400%
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +400%
Contains more Vitamin E +250%
Contains more Vitamin C +12.2%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +1062.1%
Contains more Vitamin B5 +208.9%
Contains more Vitamin B6 +195%
Contains more Folate +36.8%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Russet potato
Russet potato
Contains more Water +19.7%
Contains more Protein +139.1%
Contains more Fats +30%
Contains more Carbs +129.6%
Contains more Other +285.7%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Water +19.7%
Contains more Protein +139.1%
Contains more Fats +30%
Contains more Carbs +129.6%
Contains more Other +285.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Russet potato
Russet potato
Contains more Monounsaturated Fat +333.3%
Contains less Saturated Fat -23.8%
Contains more Polyunsaturated fat +217.6%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +333.3%
Contains less Saturated Fat -23.8%
Contains more Polyunsaturated fat +217.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
1
Russet potato
Russet potato
Contains more Sucrose +153.8%
Contains more Glucose +432.4%
Contains more Fructose +303.1%
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
Russet potato
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +153.8%
Contains more Glucose +432.4%
Contains more Fructose +303.1%
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 Russet 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 Russet potato Opinion
Net carbs 7.64g 19.14g Russet potato
Protein 1.1g 2.63g Russet potato
Fats 0.1g 0.13g Russet potato
Carbs 9.34g 21.44g Russet potato
Calories 40kcal 97kcal Russet potato
Starch 0g 17.45g Russet potato
Fructose 1.29g 0.32g Onion
Sugar 4.24g 1.08g Russet potato
Fiber 1.7g 2.3g Russet potato
Calcium 23mg 18mg Onion
Iron 0.21mg 1.07mg Russet potato
Magnesium 10mg 30mg Russet potato
Phosphorus 29mg 71mg Russet potato
Potassium 146mg 550mg Russet potato
Sodium 4mg 14mg Onion
Zinc 0.17mg 0.35mg Russet potato
Copper 0.039mg 0.107mg Russet potato
Manganese 0.129mg 0.228mg Russet potato
Selenium 0.5µg 0.5µg
Vitamin A 2IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.02mg 0.07mg Russet potato
Vitamin C 7.4mg 8.3mg Russet potato
Vitamin B1 0.046mg 0.067mg Russet potato
Vitamin B2 0.027mg 0.048mg Russet potato
Vitamin B3 0.116mg 1.348mg Russet potato
Vitamin B5 0.123mg 0.38mg Russet potato
Vitamin B6 0.12mg 0.354mg Russet potato
Folate 19µg 26µg Russet potato
Vitamin K 0.4µg 2µg Russet potato
Tryptophan 0.014mg 0.027mg Russet potato
Threonine 0.021mg 0.086mg Russet potato
Isoleucine 0.014mg 0.085mg Russet potato
Leucine 0.025mg 0.125mg Russet potato
Lysine 0.039mg 0.137mg Russet potato
Methionine 0.002mg 0.041mg Russet potato
Phenylalanine 0.025mg 0.104mg Russet potato
Valine 0.021mg 0.131mg Russet potato
Histidine 0.014mg 0.044mg Russet potato
Saturated Fat 0.042g 0.032g Russet potato
Monounsaturated Fat 0.013g 0.003g Onion
Polyunsaturated fat 0.017g 0.054g Russet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Russet 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
18%
Russet potato
Minerals Daily Need Coverage Score
8%
Onion
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 3.16g)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 67)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.