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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
6
:
2
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 Calcium +91.7%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
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 Calcium +91.7%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
7
:
2
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin A 2IU 2IU
Vitamin E 0.01mg 0.02mg Onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
8
Onion
Mineral Summary Score
20
Potato
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
7%
Onion
Carbohydrates
17%
Potato
9%
Onion
Fats
0%
Potato
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.