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  6. Potato bread vs. Onion

Potato bread vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between potato bread and onions

  • The amount of phosphorus, folate, iron, fiber, potassium, calcium, selenium, vitamin B5, and vitamin B1 in potato bread is higher than in onions.
  • Potato bread covers your daily need for phosphorus, 49% more than onions.
  • Potato bread contains 94 times more sodium than onions. While potato bread contains 375mg of sodium, onions contain only 4mg.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Bread, potato and Onions, raw.

Infographic

Potato bread vs Onion infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Onion
Onion
1
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%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +717.4%
Contains more PotassiumPotassium +391.8%
Contains more IronIron +971.4%
Contains more CopperCopper +141%
Contains more ZincZinc +747.1%
Contains more PhosphorusPhosphorus +1172.4%
Contains more ManganeseManganese +96.1%
Contains more SeleniumSelenium +1800%
Contains less SodiumSodium -98.9%

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.
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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Onion
Onion
1
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +308.7%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B3Vitamin B3 +977.6%
Contains more Vitamin B5Vitamin B5 +564.2%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +563.2%
Contains more CholineCholine +201.6%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Potato bread Onion DV% diff.
Phosphorus 369mg 29mg 49%
Folate 126µg 19µg 27%
Iron 2.25mg 0.21mg 26%
Protein 12.5g 1.1g 23%
Fiber 6.3g 1.7g 18%
Calcium 188mg 23mg 17%
Potassium 718mg 146mg 17%
Selenium 9.5µg 0.5µg 16%
Sodium 375mg 4mg 16%
Vitamin B5 0.817mg 0.123mg 14%
Carbs 47.07g 9.34g 13%
Vitamin B1 0.188mg 0.046mg 12%
Zinc 1.44mg 0.17mg 12%
Calories 266kcal 40kcal 11%
Vitamin B6 0.232mg 0.12mg 9%
Vitamin C 0mg 7.4mg 8%
Vitamin B3 1.25mg 0.116mg 7%
Copper 0.094mg 0.039mg 6%
Vitamin B2 0.106mg 0.027mg 6%
Vitamin B12 0.15µg 0µg 6%
Vitamin K 6.8µg 0.4µg 5%
Fats 3.13g 0.1g 5%
Manganese 0.253mg 0.129mg 5%
Magnesium 28mg 10mg 4%
Vitamin E 0.47mg 0.02mg 3%
Vitamin A 24µg 0µg 3%
Fructose 1.29g 2%
Choline 18.4mg 6.1mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 7.64g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 4.24g N/A
Saturated fat 0g 0.042g 0%
Monounsaturated fat 0g 0.013g 0%
Polyunsaturated fat 0g 0.017g 0%
Tryptophan 0.081mg 0.014mg 0%
Threonine 0.224mg 0.021mg 0%
Isoleucine 0.268mg 0.014mg 0%
Leucine 0.44mg 0.025mg 0%
Lysine 0.311mg 0.039mg 0%
Methionine 0.112mg 0.002mg 0%
Phenylalanine 0.285mg 0.025mg 0%
Valine 0.305mg 0.021mg 0%
Histidine 0.143mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
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
Contains more ProteinProtein +1036.4%
Contains more FatsFats +3030%
Contains more CarbsCarbs +404%
Contains more OtherOther +971.4%
Contains more WaterWater +165.6%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.