Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato salad vs. Onion — In-Depth Nutrition Comparison

Compare

What are the main differences between potato salad and onions?

  • Onions have less copper, vitamin B5, selenium, and iron than potato salad.
  • Potato salad's daily need coverage for sodium is 23% higher.
  • Onions have a lower glycemic index than potato salad.

We used Potato salad, home-prepared and Onions, raw types in this comparison.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Onion
3
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 +50%
Contains more PotassiumPotassium +74%
Contains more IronIron +209.5%
Contains more CopperCopper +202.6%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +79.3%
Contains more SeleniumSelenium +720%
Contains more CalciumCalcium +21.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +27.7%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Onion
4
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 CVitamin C +35.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.4%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +667.2%
Contains more Vitamin B5Vitamin B5 +334.1%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
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 +143.6%
Contains more FatsFats +8100%
Contains more CarbsCarbs +19.6%
Contains more OtherOther +457.1%
Contains more WaterWater +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +18976.9%
Contains more Poly. FatPolyunsaturated fat +21882.4%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Onion DV% diff.
Polyunsaturated fat 3.737g 0.017g 25%
Sodium 529mg 4mg 23%
Cholesterol 68mg 0mg 23%
Fats 8.2g 0.1g 12%
Copper 0.118mg 0.039mg 9%
Vitamin B5 0.534mg 0.123mg 8%
Selenium 4.1µg 0.5µg 7%
Monounsaturated fat 2.48g 0.013g 6%
Saturated fat 1.429g 0.042g 6%
Iron 0.65mg 0.21mg 6%
Calories 143kcal 40kcal 5%
Vitamin B3 0.89mg 0.116mg 5%
Vitamin A 32µg 0µg 4%
Folate 7µg 19µg 3%
Vitamin B2 0.06mg 0.027mg 3%
Protein 2.68g 1.1g 3%
Vitamin B1 0.077mg 0.046mg 3%
Phosphorus 52mg 29mg 3%
Potassium 254mg 146mg 3%
Vitamin C 10mg 7.4mg 3%
Vitamin B6 0.141mg 0.12mg 2%
Fructose 1.29g 2%
Fiber 1.3g 1.7g 2%
Carbs 11.17g 9.34g 1%
Zinc 0.31mg 0.17mg 1%
Magnesium 15mg 10mg 1%
Choline 6.1mg 1%
Manganese 0.101mg 0.129mg 1%
Net carbs 9.87g 7.64g N/A
Calcium 19mg 23mg 0%
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.042mg 0.014mg 0%
Threonine 0.116mg 0.021mg 0%
Isoleucine 0.141mg 0.014mg 0%
Leucine 0.202mg 0.025mg 0%
Lysine 0.171mg 0.039mg 0%
Methionine 0.066mg 0.002mg 0%
Phenylalanine 0.135mg 0.025mg 0%
Valine 0.172mg 0.021mg 0%
Histidine 0.062mg 0.014mg 0%

Which food is preferable for your diet?

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

People also compare

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
13%
Potato salad
8%
Onion
Minerals Daily Need Coverage Score
24%
Potato salad
8%
Onion

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 4.24g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 525mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 1.387g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.