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Potato vs Welsh onion - In-Depth Nutrition Comparison

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A recap on differences between Potato and Welsh onion

  • Potato has more Vitamin B6, and Potassium, however Welsh onion is higher in Vitamin K, Vitamin C, and Iron.
  • Welsh onion covers your daily Vitamin K needs 160% more than Potato.
  • Welsh onion contains 4 times less Vitamin B6 than Potato. Potato contains 0.298mg of Vitamin B6, while Welsh onion contains 0.072mg.

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

Infographic

Potato vs Welsh 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
Contains more Phosphorus +16.3%
Contains more Potassium +100.5%
Contains less Sodium -64.7%
Contains more Copper +57.1%
Contains more Calcium +50%
Contains more Iron +50.6%
Contains more Zinc +73.3%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Phosphorus +16.3%
Contains more Potassium +100.5%
Contains less Sodium -64.7%
Contains more Copper +57.1%
Contains more Calcium +50%
Contains more Iron +50.6%
Contains more Zinc +73.3%
Equal in Magnesium - 23

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
4
:
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +313.9%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin C +37.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Equal in Folate - 16
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 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +313.9%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin C +37.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Equal in Folate - 16

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 Welsh onion
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Welsh onion Opinion
Net carbs 15.39g 4.1g Potato
Protein 2.05g 1.9g Potato
Fats 0.09g 0.4g Welsh onion
Carbs 17.49g 6.5g Potato
Calories 77kcal 34kcal Potato
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g 2.18g Potato
Fiber 2.1g 2.4g Welsh onion
Calcium 12mg 18mg Welsh onion
Iron 0.81mg 1.22mg Welsh onion
Magnesium 23mg 23mg
Phosphorus 57mg 49mg Potato
Potassium 425mg 212mg Potato
Sodium 6mg 17mg Potato
Zinc 0.3mg 0.52mg Welsh onion
Copper 0.11mg 0.07mg Potato
Vitamin A 2IU 1160IU Welsh onion
Vitamin E 0.01mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 27mg Welsh onion
Vitamin B1 0.081mg 0.05mg Potato
Vitamin B2 0.032mg 0.09mg Welsh onion
Vitamin B3 1.061mg 0.4mg Potato
Vitamin B5 0.295mg 0.169mg Potato
Vitamin B6 0.298mg 0.072mg Potato
Folate 15µg 16µg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 2µg 193.4µg Welsh onion
Tryptophan 0.021mg 0.021mg
Threonine 0.067mg 0.074mg Welsh onion
Isoleucine 0.066mg 0.081mg Welsh onion
Leucine 0.098mg 0.113mg Welsh onion
Lysine 0.107mg 0.095mg Potato
Methionine 0.032mg 0.021mg Potato
Phenylalanine 0.081mg 0.061mg Potato
Valine 0.103mg 0.084mg Potato
Histidine 0.035mg 0.033mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.067g Potato
Monounsaturated Fat 0.002g 0.056g Welsh onion
Polyunsaturated fat 0.042g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
61
Welsh onion
Mineral Summary Score
20
Potato
18
Welsh 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
11%
Welsh onion
Carbohydrates
17%
Potato
7%
Welsh onion
Fats
0%
Potato
2%
Welsh onion

Comparison summary

Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.042g)
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)
Which food is richer in minerals?
?
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.
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.