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  6. Potato flour vs. Onion

Potato flour vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between Potato flour and Onion

  • Onion has less Vitamin B6, Potassium, Vitamin B3, Phosphorus, Copper, Fiber, Vitamin B1, Iron, Magnesium, and Manganese.
  • Potato flour covers your daily Vitamin B6 needs 50% more than Onion.
  • Onion contains 30 times less Vitamin B3 than Potato flour. Potato flour contains 3.507mg of Vitamin B3, while Onion contains 0.116mg.

Food varieties used in this article are Potato flour and Onions, raw.

Infographic

Potato flour vs Onion 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.
Potato flour
Potato flour
9
:
1
Onion
Onion
Contains more Calcium +182.6%
Contains more Iron +557.1%
Contains more Magnesium +550%
Contains more Phosphorus +479.3%
Contains more Potassium +585.6%
Contains more Zinc +217.6%
Contains more Copper +405.1%
Contains more Manganese +142.6%
Contains more Selenium +120%
Contains less Sodium -92.7%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +182.6%
Contains more Iron +557.1%
Contains more Magnesium +550%
Contains more Phosphorus +479.3%
Contains more Potassium +585.6%
Contains more Zinc +217.6%
Contains more Copper +405.1%
Contains more Manganese +142.6%
Contains more Selenium +120%
Contains less Sodium -92.7%

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.
Potato flour
Potato flour
7
:
3
Onion
Onion
Contains more Vitamin E +1150%
Contains more Vitamin B1 +395.7%
Contains more Vitamin B2 +88.9%
Contains more Vitamin B3 +2923.3%
Contains more Vitamin B5 +285.4%
Contains more Vitamin B6 +540.8%
Contains more Folate +31.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +94.7%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +395.7%
Contains more Vitamin B2 +88.9%
Contains more Vitamin B3 +2923.3%
Contains more Vitamin B5 +285.4%
Contains more Vitamin B6 +540.8%
Contains more Folate +31.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +94.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Onion
Onion
Contains more Protein +527.3%
Contains more Fats +240%
Contains more Carbs +789.7%
Contains more Other +797.1%
Contains more Water +1266.7%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +527.3%
Contains more Fats +240%
Contains more Carbs +789.7%
Contains more Other +797.1%
Contains more Water +1266.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Onion
Onion
Contains more Polyunsaturated fat +782.4%
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +62.5%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +782.4%
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +62.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Onion Opinion
Net carbs 77.2g 7.64g Potato flour
Protein 6.9g 1.1g Potato flour
Fats 0.34g 0.1g Potato flour
Carbs 83.1g 9.34g Potato flour
Calories 357kcal 40kcal Potato flour
Fructose 1.29g Onion
Sugar 3.52g 4.24g Potato flour
Fiber 5.9g 1.7g Potato flour
Calcium 65mg 23mg Potato flour
Iron 1.38mg 0.21mg Potato flour
Magnesium 65mg 10mg Potato flour
Phosphorus 168mg 29mg Potato flour
Potassium 1001mg 146mg Potato flour
Sodium 55mg 4mg Onion
Zinc 0.54mg 0.17mg Potato flour
Copper 0.197mg 0.039mg Potato flour
Manganese 0.313mg 0.129mg Potato flour
Selenium 1.1µg 0.5µg Potato flour
Vitamin A 0IU 2IU Onion
Vitamin E 0.25mg 0.02mg Potato flour
Vitamin C 3.8mg 7.4mg Onion
Vitamin B1 0.228mg 0.046mg Potato flour
Vitamin B2 0.051mg 0.027mg Potato flour
Vitamin B3 3.507mg 0.116mg Potato flour
Vitamin B5 0.474mg 0.123mg Potato flour
Vitamin B6 0.769mg 0.12mg Potato flour
Folate 25µg 19µg Potato flour
Vitamin K 0µg 0.4µg Onion
Tryptophan 0.115mg 0.014mg Potato flour
Threonine 0.28mg 0.021mg Potato flour
Isoleucine 0.299mg 0.014mg Potato flour
Leucine 0.425mg 0.025mg Potato flour
Lysine 0.413mg 0.039mg Potato flour
Methionine 0.107mg 0.002mg Potato flour
Phenylalanine 0.316mg 0.025mg Potato flour
Valine 0.356mg 0.021mg Potato flour
Histidine 0.166mg 0.014mg Potato flour
Saturated Fat 0.09g 0.042g Onion
Monounsaturated Fat 0.008g 0.013g Onion
Polyunsaturated fat 0.15g 0.017g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Onion
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
31%
Potato flour
8%
Onion
Minerals Daily Need Coverage Score
41%
Potato flour
8%
Onion

Comparison summary

Which food is lower in Sugar?
Potato flour
Potato flour is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 15)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is richer in vitamins?
Potato flour
Potato flour is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.048g)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.