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  6. Potato vs. Onion

Potato vs. Onion — In-Depth Nutrition Comparison

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The main differences between Potato and Onion

  • Onion contains less Vitamin B6, Vitamin C, Potassium, Copper, Iron, and Vitamin B3 than Potato.
  • Daily need coverage for Vitamin B6 from Potato is 14% higher.
  • Onion has 9 times less Vitamin B3 than Potato. Potato has 1.061mg of Vitamin B3, while Onion has 0.116mg.
  • Potato is lower in Sugar.

Food types used in this article are Potatoes, flesh and skin, raw and Onions, raw.

Infographic

Potato 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
Potato
7
:
3
Onion
Onion
Contains more Iron +285.7%
Contains more Magnesium +130%
Contains more Phosphorus +96.6%
Contains more Potassium +191.1%
Contains more Zinc +76.5%
Contains more Copper +182.1%
Contains more Manganese +55%
Contains more Calcium +91.7%
Contains less Sodium -33.3%
Contains more Selenium +25%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +285.7%
Contains more Magnesium +130%
Contains more Phosphorus +96.6%
Contains more Potassium +191.1%
Contains more Zinc +76.5%
Contains more Copper +182.1%
Contains more Manganese +55%
Contains more Calcium +91.7%
Contains less Sodium -33.3%
Contains more Selenium +25%

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
Potato
7
:
2
Onion
Onion
Contains more Vitamin C +166.2%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +814.7%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +148.3%
Contains more Vitamin K +400%
Contains more Vitamin E +100%
Contains more Folate +26.7%
Equal in Vitamin A - 2
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% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 C +166.2%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +814.7%
Contains more Vitamin B5 +139.8%
Contains more Vitamin B6 +148.3%
Contains more Vitamin K +400%
Contains more Vitamin E +100%
Contains more Folate +26.7%
Equal in Vitamin A - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Onion
Onion
Contains more Protein +86.4%
Contains more Carbs +87.3%
Contains more Other +220%
Contains more Fats +11.1%
Contains more Water +12.4%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +86.4%
Contains more Carbs +87.3%
Contains more Other +220%
Contains more Fats +11.1%
Contains more Water +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
:
1
Onion
Onion
Contains less Saturated Fat -40.5%
Contains more Polyunsaturated fat +147.1%
Contains more Monounsaturated Fat +550%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -40.5%
Contains more Polyunsaturated fat +147.1%
Contains more Monounsaturated Fat +550%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Sucrose +482.4%
Contains more Glucose +535.5%
Contains more Fructose +396.2%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +482.4%
Contains more Glucose +535.5%
Contains more Fructose +396.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Onion Opinion
Net carbs 15.39g 7.64g Potato
Protein 2.05g 1.1g Potato
Fats 0.09g 0.1g Onion
Carbs 17.49g 9.34g Potato
Calories 77kcal 40kcal Potato
Starch 15.29g 0g Potato
Fructose 0.26g 1.29g Onion
Sugar 0.82g 4.24g Potato
Fiber 2.1g 1.7g Potato
Calcium 12mg 23mg Onion
Iron 0.81mg 0.21mg Potato
Magnesium 23mg 10mg Potato
Phosphorus 57mg 29mg Potato
Potassium 425mg 146mg Potato
Sodium 6mg 4mg Onion
Zinc 0.3mg 0.17mg Potato
Copper 0.11mg 0.039mg Potato
Manganese 0.2mg 0.129mg Potato
Selenium 0.4µg 0.5µg Onion
Vitamin A 2IU 2IU
Vitamin E 0.01mg 0.02mg Onion
Vitamin C 19.7mg 7.4mg Potato
Vitamin B1 0.081mg 0.046mg Potato
Vitamin B2 0.032mg 0.027mg Potato
Vitamin B3 1.061mg 0.116mg Potato
Vitamin B5 0.295mg 0.123mg Potato
Vitamin B6 0.298mg 0.12mg Potato
Folate 15µg 19µg Onion
Vitamin K 2µg 0.4µg Potato
Tryptophan 0.021mg 0.014mg Potato
Threonine 0.067mg 0.021mg Potato
Isoleucine 0.066mg 0.014mg Potato
Leucine 0.098mg 0.025mg Potato
Lysine 0.107mg 0.039mg Potato
Methionine 0.032mg 0.002mg Potato
Phenylalanine 0.081mg 0.025mg Potato
Valine 0.103mg 0.021mg Potato
Histidine 0.035mg 0.014mg Potato
Saturated Fat 0.025g 0.042g Potato
Monounsaturated Fat 0.002g 0.013g Onion
Polyunsaturated fat 0.042g 0.017g Potato

Which food is preferable for your diet?

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

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
18%
Potato
8%
Onion
Minerals Daily Need Coverage Score
19%
Potato
8%
Onion

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.42g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 71)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.