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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 onions

  • The amount of copper, potassium, vitamin B3, vitamin B6, phosphorus, iron, and vitamin C in red potato is higher than in onions.
  • Red potato covers your daily copper needs 15% more than onions.
  • Onions have 14 times less vitamin B3 than red potato. Red potato has 1.595mg of vitamin B3, while onions have 0.116mg.
  • Red potato contains less sugar.
  • Red potato has a higher glycemic index. The glycemic index of red potato is 89, while the glycemic index of onions is 15.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Onion
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 +273.3%
Contains more IronIron +233.3%
Contains more CopperCopper +346.2%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +148.3%
Contains more ManganeseManganese +34.1%
Contains more CalciumCalcium +155.6%
Contains less SodiumSodium -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.
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Onion
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 +70.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B3Vitamin B3 +1275%
Contains more Vitamin B5Vitamin B5 +177.2%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +42.1%
Contains more CholineCholine +209.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Onion DV% diff.
Copper 0.174mg 0.039mg 15%
Potassium 545mg 146mg 12%
Vitamin B3 1.595mg 0.116mg 9%
Vitamin B6 0.212mg 0.12mg 7%
Iron 0.7mg 0.21mg 6%
Vitamin C 12.6mg 7.4mg 6%
Phosphorus 72mg 29mg 6%
Starch 15.15g 0g 6%
Magnesium 28mg 10mg 4%
Vitamin B5 0.341mg 0.123mg 4%
Carbs 19.59g 9.34g 3%
Vitamin B2 0.05mg 0.027mg 2%
Calories 89kcal 40kcal 2%
Manganese 0.173mg 0.129mg 2%
Vitamin K 2.8µg 0.4µg 2%
Folate 27µg 19µg 2%
Choline 18.9mg 6.1mg 2%
Protein 2.3g 1.1g 2%
Vitamin B1 0.072mg 0.046mg 2%
Zinc 0.4mg 0.17mg 2%
Fructose 0.44g 1.29g 1%
Selenium 0.5µg 1%
Calcium 9mg 23mg 1%
Fats 0.15g 0.1g 0%
Net carbs 17.79g 7.64g N/A
Sugar 1.43g 4.24g N/A
Fiber 1.8g 1.7g 0%
Sodium 12mg 4mg 0%
Vitamin E 0.08mg 0.02mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.026g 0.042g 0%
Monounsaturated fat 0.002g 0.013g 0%
Polyunsaturated fat 0.043g 0.017g 0%
Tryptophan 0.023mg 0.014mg 0%
Threonine 0.075mg 0.021mg 0%
Isoleucine 0.074mg 0.014mg 0%
Leucine 0.109mg 0.025mg 0%
Lysine 0.12mg 0.039mg 0%
Methionine 0.035mg 0.002mg 0%
Phenylalanine 0.091mg 0.025mg 0%
Valine 0.115mg 0.021mg 0%
Histidine 0.039mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Onion
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 +109.1%
Contains more FatsFats +50%
Contains more CarbsCarbs +109.7%
Contains more OtherOther +268.6%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Onion
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 -38.1%
Contains more Poly. FatPolyunsaturated fat +152.9%
Contains more Mono. FatMonounsaturated fat +550%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 +120%
Contains more GlucoseGlucose +258.2%
Contains more FructoseFructose +193.2%
~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. 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.