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Red potato vs. Sweet onion — In-Depth Nutrition Comparison

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Important differences between red potato and sweet onion

  • Sweet onion has less copper, potassium, vitamin B3, vitamin C, phosphorus, vitamin B6, and iron.
  • Red potato's daily need coverage for copper is 13% more.
  • Red potato has 12 times more vitamin B3 than sweet onion. Red potato has 1.595mg of vitamin B3, while sweet onion has 0.133mg.

The food varieties used in the comparison are Potatoes, red, flesh, and skin, baked and Onions, sweet, raw.

Infographic

Red potato vs Sweet 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +211.1%
Contains more PotassiumPotassium +358%
Contains more IronIron +169.2%
Contains more CopperCopper +210.7%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +166.7%
Contains more ManganeseManganese +127.6%
Contains more CalciumCalcium +122.2%
Contains less SodiumSodium -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" 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%
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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +1099.2%
Contains more Vitamin B5Vitamin B5 +248%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more Vitamin KVitamin K +833.3%
Contains more FolateFolate +17.4%
Contains more CholineCholine +243.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Red potato Sweet onion DV% diff.
Copper 0.174mg 0.056mg 13%
Potassium 545mg 119mg 13%
Vitamin C 12.6mg 4.8mg 9%
Vitamin B3 1.595mg 0.133mg 9%
Phosphorus 72mg 27mg 6%
Vitamin B6 0.212mg 0.13mg 6%
Iron 0.7mg 0.26mg 6%
Starch 15.15g 0g 6%
Vitamin B5 0.341mg 0.098mg 5%
Magnesium 28mg 9mg 5%
Carbs 19.59g 7.55g 4%
Fiber 1.8g 0.9g 4%
Manganese 0.173mg 0.076mg 4%
Calories 89kcal 32kcal 3%
Protein 2.3g 0.8g 3%
Vitamin B1 0.072mg 0.041mg 3%
Fructose 0.44g 2.02g 2%
Choline 18.9mg 5.5mg 2%
Zinc 0.4mg 0.13mg 2%
Vitamin B2 0.05mg 0.02mg 2%
Vitamin K 2.8µg 0.3µg 2%
Folate 27µg 23µg 1%
Selenium 0.5µg 1%
Calcium 9mg 20mg 1%
Fats 0.15g 0.08g 0%
Net carbs 17.79g 6.65g N/A
Sugar 1.43g 5.02g N/A
Sodium 12mg 8mg 0%
Vitamin E 0.08mg 0.02mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.026g 0%
Monounsaturated fat 0.002g 0%
Polyunsaturated fat 0.043g 0%
Tryptophan 0.023mg 0.009mg 0%
Threonine 0.075mg 0.018mg 0%
Isoleucine 0.074mg 0.014mg 0%
Leucine 0.109mg 0.025mg 0%
Lysine 0.12mg 0.033mg 0%
Methionine 0.035mg 0.009mg 0%
Phenylalanine 0.091mg 0.024mg 0%
Valine 0.115mg 0.02mg 0%
Histidine 0.039mg 0.011mg 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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +187.5%
Contains more FatsFats +87.5%
Contains more CarbsCarbs +159.5%
Contains more OtherOther +290.9%
Contains more WaterWater +19%

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
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +60%
Contains more GlucoseGlucose +310.9%
Contains more FructoseFructose +359.1%
Contains more LactoseLactose +∞%
~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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.