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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
Potato
4
:
Contains more Potassium +100.5%
Contains more Copper +57.1%
Contains more Phosphorus +16.3%
Contains less Sodium -64.7%
Contains more Iron +50.6%
Contains more Calcium +50%
Contains more Zinc +73.3%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Potassium +100.5%
Contains more Copper +57.1%
Contains more Phosphorus +16.3%
Contains less Sodium -64.7%
Contains more Iron +50.6%
Contains more Calcium +50%
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 C +37.1%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Equal in Folate - 16
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 C +37.1%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Equal in Folate - 16

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.