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  6. Red potato vs. Onion

Red potato vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Red potato and Onion

  • The amount of Copper, Potassium, Vitamin B3, Vitamin B6, Phosphorus, Iron, and Vitamin C in Red potato is higher than in Onion.
  • Red potato covers your daily Copper needs 15% more than Onion.
  • Onion has 14 times less Vitamin B3 than Red potato. Red potato has 1.595mg of Vitamin B3, while Onion has 0.116mg.
  • Red potato contains less Sugar.

Specific food types used in this comparison are Potatoes, red, flesh and skin, baked and Onions, raw.

Infographic

Red potato 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.
Red potato
Red potato
7
:
3
Onion
Onion
Contains more Iron +233.3%
Contains more Magnesium +180%
Contains more Phosphorus +148.3%
Contains more Potassium +273.3%
Contains more Zinc +135.3%
Contains more Copper +346.2%
Contains more Manganese +34.1%
Contains more Calcium +155.6%
Contains less Sodium -66.7%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +233.3%
Contains more Magnesium +180%
Contains more Phosphorus +148.3%
Contains more Potassium +273.3%
Contains more Zinc +135.3%
Contains more Copper +346.2%
Contains more Manganese +34.1%
Contains more Calcium +155.6%
Contains less Sodium -66.7%

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.
Red potato
Red potato
10
:
0
Onion
Onion
Contains more Vitamin A +400%
Contains more Vitamin E +300%
Contains more Vitamin C +70.3%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1275%
Contains more Vitamin B5 +177.2%
Contains more Vitamin B6 +76.7%
Contains more Folate +42.1%
Contains more Vitamin K +600%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Onion
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 A +400%
Contains more Vitamin E +300%
Contains more Vitamin C +70.3%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +1275%
Contains more Vitamin B5 +177.2%
Contains more Vitamin B6 +76.7%
Contains more Folate +42.1%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
4
:
1
Onion
Onion
Contains more Protein +109.1%
Contains more Fats +50%
Contains more Carbs +109.7%
Contains more Other +268.6%
Contains more Water +16.2%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +109.1%
Contains more Fats +50%
Contains more Carbs +109.7%
Contains more Other +268.6%
Contains more Water +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
2
:
1
Onion
Onion
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +152.9%
Contains more Monounsaturated Fat +550%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +152.9%
Contains more Monounsaturated Fat +550%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red potato
Red potato
1
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Sucrose +120%
Contains more Glucose +258.2%
Contains more Fructose +193.2%
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
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 Starch +∞%
Contains more Sucrose +120%
Contains more Glucose +258.2%
Contains more Fructose +193.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Onion Opinion
Net carbs 17.79g 7.64g Red potato
Protein 2.3g 1.1g Red potato
Fats 0.15g 0.1g Red potato
Carbs 19.59g 9.34g Red potato
Calories 89kcal 40kcal Red potato
Starch 15.15g 0g Red potato
Fructose 0.44g 1.29g Onion
Sugar 1.43g 4.24g Red potato
Fiber 1.8g 1.7g Red potato
Calcium 9mg 23mg Onion
Iron 0.7mg 0.21mg Red potato
Magnesium 28mg 10mg Red potato
Phosphorus 72mg 29mg Red potato
Potassium 545mg 146mg Red potato
Sodium 12mg 4mg Onion
Zinc 0.4mg 0.17mg Red potato
Copper 0.174mg 0.039mg Red potato
Manganese 0.173mg 0.129mg Red potato
Selenium 0.5µg Onion
Vitamin A 10IU 2IU Red potato
Vitamin A RAE 1µg 0µg Red potato
Vitamin E 0.08mg 0.02mg Red potato
Vitamin C 12.6mg 7.4mg Red potato
Vitamin B1 0.072mg 0.046mg Red potato
Vitamin B2 0.05mg 0.027mg Red potato
Vitamin B3 1.595mg 0.116mg Red potato
Vitamin B5 0.341mg 0.123mg Red potato
Vitamin B6 0.212mg 0.12mg Red potato
Folate 27µg 19µg Red potato
Vitamin K 2.8µg 0.4µg Red potato
Tryptophan 0.023mg 0.014mg Red potato
Threonine 0.075mg 0.021mg Red potato
Isoleucine 0.074mg 0.014mg Red potato
Leucine 0.109mg 0.025mg Red potato
Lysine 0.12mg 0.039mg Red potato
Methionine 0.035mg 0.002mg Red potato
Phenylalanine 0.091mg 0.025mg Red potato
Valine 0.115mg 0.021mg Red potato
Histidine 0.039mg 0.014mg Red potato
Saturated Fat 0.026g 0.042g Red potato
Monounsaturated Fat 0.002g 0.013g Onion
Polyunsaturated fat 0.043g 0.017g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Red potato
8%
Onion
Minerals Daily Need Coverage Score
22%
Red potato
8%
Onion

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 2.81g)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.