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Potato vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between potatoes and onions?

  • Onions have less vitamin B6, potassium, iron, copper, vitamin B3, phosphorus, and vitamin B5 than potatoes.
  • Potatoes' daily need coverage for vitamin B6 is 15% higher.
  • Potatoes have 12 times more vitamin B3 than onions. Potatoes have 1.41mg of vitamin B3, while onions have 0.116mg.
  • Potatoes contain less sugar.
  • Onions have a lower glycemic index than potatoes.

We used Potatoes, baked, flesh, and skin, without salt and Onions, raw types in this comparison.

Infographic

Potato 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.
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +180%
Contains more PotassiumPotassium +266.4%
Contains more IronIron +414.3%
Contains more CopperCopper +202.6%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +141.4%
Contains more ManganeseManganese +69.8%
Contains more CalciumCalcium +53.3%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +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
11
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Onion
0
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 +29.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +1115.5%
Contains more Vitamin B5Vitamin B5 +205.7%
Contains more Vitamin B6Vitamin B6 +159.2%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +47.4%
Contains more CholineCholine +142.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Onion DV% diff.
Vitamin B6 0.311mg 0.12mg 15%
Potassium 535mg 146mg 11%
Iron 1.08mg 0.21mg 11%
Copper 0.118mg 0.039mg 9%
Vitamin B3 1.41mg 0.116mg 8%
Starch 17.27g 0g 7%
Phosphorus 70mg 29mg 6%
Vitamin B5 0.376mg 0.123mg 5%
Manganese 0.219mg 0.129mg 4%
Carbs 21.15g 9.34g 4%
Magnesium 28mg 10mg 4%
Calories 93kcal 40kcal 3%
Protein 2.5g 1.1g 3%
Choline 14.8mg 6.1mg 2%
Folate 28µg 19µg 2%
Vitamin B2 0.048mg 0.027mg 2%
Vitamin B1 0.064mg 0.046mg 2%
Zinc 0.36mg 0.17mg 2%
Fiber 2.2g 1.7g 2%
Vitamin C 9.6mg 7.4mg 2%
Fructose 0.34g 1.29g 1%
Calcium 15mg 23mg 1%
Vitamin K 2µg 0.4µg 1%
Fats 0.13g 0.1g 0%
Net carbs 18.95g 7.64g N/A
Sugar 1.18g 4.24g N/A
Sodium 10mg 4mg 0%
Vitamin E 0.04mg 0.02mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.034g 0.042g 0%
Monounsaturated fat 0.003g 0.013g 0%
Polyunsaturated fat 0.057g 0.017g 0%
Tryptophan 0.025mg 0.014mg 0%
Threonine 0.081mg 0.021mg 0%
Isoleucine 0.08mg 0.014mg 0%
Leucine 0.119mg 0.025mg 0%
Lysine 0.13mg 0.039mg 0%
Methionine 0.038mg 0.002mg 0%
Phenylalanine 0.099mg 0.025mg 0%
Valine 0.125mg 0.021mg 0%
Histidine 0.042mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +127.3%
Contains more FatsFats +30%
Contains more CarbsCarbs +126.4%
Contains more OtherOther +280%
Contains more WaterWater +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 less Sat. FatSaturated fat -19%
Contains more Poly. FatPolyunsaturated fat +235.3%
Contains more Mono. FatMonounsaturated fat +333.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
3
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 StarchStarch +∞%
Contains more SucroseSucrose +147.5%
Contains more GlucoseGlucose +347.7%
Contains more FructoseFructose +279.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.