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  6. Red potato vs. Sweet onion

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
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
Sweet onion
Sweet onion
Contains more Iron +169.2%
Contains more Magnesium +211.1%
Contains more Phosphorus +166.7%
Contains more Potassium +358%
Contains more Zinc +207.7%
Contains more Copper +210.7%
Contains more Manganese +127.6%
Contains more Calcium +122.2%
Contains less Sodium -33.3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +169.2%
Contains more Magnesium +211.1%
Contains more Phosphorus +166.7%
Contains more Potassium +358%
Contains more Zinc +207.7%
Contains more Copper +210.7%
Contains more Manganese +127.6%
Contains more Calcium +122.2%
Contains less Sodium -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.
Red potato
Red potato
11
:
0
Sweet onion
Sweet onion
Contains more Vitamin A +900%
Contains more Vitamin E +300%
Contains more Vitamin C +162.5%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1099.2%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +63.1%
Contains more Folate +17.4%
Contains more Vitamin K +833.3%
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%
Sweet 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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +900%
Contains more Vitamin E +300%
Contains more Vitamin C +162.5%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1099.2%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +63.1%
Contains more Folate +17.4%
Contains more Vitamin K +833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
4
:
1
Sweet onion
Sweet onion
Contains more Protein +187.5%
Contains more Fats +87.5%
Contains more Carbs +159.5%
Contains more Other +290.9%
Contains more Water +19%
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
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +187.5%
Contains more Fats +87.5%
Contains more Carbs +159.5%
Contains more Other +290.9%
Contains more Water +19%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red potato
Red potato
1
:
4
Sweet onion
Sweet onion
Contains more Starch +∞%
Contains more Sucrose +60%
Contains more Glucose +310.9%
Contains more Fructose +359.1%
Contains more Lactose +∞%
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
Sweet onion
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 Starch +∞%
Contains more Sucrose +60%
Contains more Glucose +310.9%
Contains more Fructose +359.1%
Contains more Lactose +∞%

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 Sweet onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red potato Sweet onion Opinion
Net carbs 17.79g 6.65g Red potato
Protein 2.3g 0.8g Red potato
Fats 0.15g 0.08g Red potato
Carbs 19.59g 7.55g Red potato
Calories 89kcal 32kcal Red potato
Starch 15.15g 0g Red potato
Fructose 0.44g 2.02g Sweet onion
Sugar 1.43g 5.02g Red potato
Fiber 1.8g 0.9g Red potato
Calcium 9mg 20mg Sweet onion
Iron 0.7mg 0.26mg Red potato
Magnesium 28mg 9mg Red potato
Phosphorus 72mg 27mg Red potato
Potassium 545mg 119mg Red potato
Sodium 12mg 8mg Sweet onion
Zinc 0.4mg 0.13mg Red potato
Copper 0.174mg 0.056mg Red potato
Manganese 0.173mg 0.076mg Red potato
Selenium 0.5µg Sweet onion
Vitamin A 10IU 1IU Red potato
Vitamin A RAE 1µg 0µg Red potato
Vitamin E 0.08mg 0.02mg Red potato
Vitamin C 12.6mg 4.8mg Red potato
Vitamin B1 0.072mg 0.041mg Red potato
Vitamin B2 0.05mg 0.02mg Red potato
Vitamin B3 1.595mg 0.133mg Red potato
Vitamin B5 0.341mg 0.098mg Red potato
Vitamin B6 0.212mg 0.13mg Red potato
Folate 27µg 23µg Red potato
Vitamin K 2.8µg 0.3µg Red potato
Tryptophan 0.023mg 0.009mg Red potato
Threonine 0.075mg 0.018mg Red potato
Isoleucine 0.074mg 0.014mg Red potato
Leucine 0.109mg 0.025mg Red potato
Lysine 0.12mg 0.033mg Red potato
Methionine 0.035mg 0.009mg Red potato
Phenylalanine 0.091mg 0.024mg Red potato
Valine 0.115mg 0.02mg Red potato
Histidine 0.039mg 0.011mg Red potato
Saturated Fat 0.026g Sweet onion
Monounsaturated Fat 0.002g Red potato
Polyunsaturated fat 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Sweet 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
7%
Sweet onion
Minerals Daily Need Coverage Score
22%
Red potato
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 89)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 3.59g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.