Russet potato vs. Onion — In-Depth Nutrition Comparison
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How are russet potatoes and onions different?
- Russet potatoes are higher than onions in vitamin B6, potassium, iron, vitamin B3, copper, phosphorus, and vitamin B5.
- Russet potatoes cover your daily need for vitamin B6, 18% more than onions.
- Russet potatoes contain 12 times more vitamin B3 than onions. Russet potatoes contain 1.348mg of vitamin B3, while onions contain 0.116mg.
- Russet potatoes have a higher glycemic index (82) than onions (15).
Potatoes, Russet, flesh and skin, baked and Onions, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +276.7% |
| Contains more IronIron | +409.5% |
| Contains more CopperCopper | +174.4% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +144.8% |
| Contains more ManganeseManganese | +76.7% |
| Contains more CalciumCalcium | +27.8% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin CVitamin C | +12.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +45.7% |
| Contains more Vitamin B2Vitamin B2 | +77.8% |
| Contains more Vitamin B3Vitamin B3 | +1062.1% |
| Contains more Vitamin B5Vitamin B5 | +208.9% |
| Contains more Vitamin B6Vitamin B6 | +195% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +145.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.1 g
Fats:
0.1 g
Carbs:
9.34 g
Water:
89.11 g
Other:
0.35 g
| Contains more ProteinProtein | +139.1% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +129.6% |
| Contains more OtherOther | +285.7% |
| Contains more WaterWater | +19.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -23.8% |
| Contains more Poly. FatPolyunsaturated fat | +217.6% |
| Contains more Mono. FatMonounsaturated fat | +333.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +153.8% |
| Contains more GlucoseGlucose | +432.4% |
| Contains more FructoseFructose | +303.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.354mg | 0.12mg | 18% |
| Potassium | 550mg | 146mg | 12% |
| Iron | 1.07mg | 0.21mg | 11% |
| Vitamin B3 | 1.348mg | 0.116mg | 8% |
| Copper | 0.107mg | 0.039mg | 8% |
| Starch | 17.45g | 0g | 7% |
| Phosphorus | 71mg | 29mg | 6% |
| Magnesium | 30mg | 10mg | 5% |
| Vitamin B5 | 0.38mg | 0.123mg | 5% |
| Manganese | 0.228mg | 0.129mg | 4% |
| Carbs | 21.44g | 9.34g | 4% |
| Calories | 97kcal | 40kcal | 3% |
| Protein | 2.63g | 1.1g | 3% |
| Choline | 15mg | 6.1mg | 2% |
| Folate | 26µg | 19µg | 2% |
| Vitamin B2 | 0.048mg | 0.027mg | 2% |
| Vitamin B1 | 0.067mg | 0.046mg | 2% |
| Zinc | 0.35mg | 0.17mg | 2% |
| Fiber | 2.3g | 1.7g | 2% |
| Fructose | 0.32g | 1.29g | 1% |
| Calcium | 18mg | 23mg | 1% |
| Vitamin K | 2µg | 0.4µg | 1% |
| Vitamin C | 8.3mg | 7.4mg | 1% |
| Fats | 0.13g | 0.1g | 0% |
| Net carbs | 19.14g | 7.64g | N/A |
| Sugar | 1.08g | 4.24g | N/A |
| Sodium | 14mg | 4mg | 0% |
| Vitamin E | 0.07mg | 0.02mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.5µg | 0.5µg | 0% |
| Saturated fat | 0.032g | 0.042g | 0% |
| Monounsaturated fat | 0.003g | 0.013g | 0% |
| Polyunsaturated fat | 0.054g | 0.017g | 0% |
| Tryptophan | 0.027mg | 0.014mg | 0% |
| Threonine | 0.086mg | 0.021mg | 0% |
| Isoleucine | 0.085mg | 0.014mg | 0% |
| Leucine | 0.125mg | 0.025mg | 0% |
| Lysine | 0.137mg | 0.039mg | 0% |
| Methionine | 0.041mg | 0.002mg | 0% |
| Phenylalanine | 0.104mg | 0.025mg | 0% |
| Valine | 0.131mg | 0.021mg | 0% |
| Histidine | 0.044mg | 0.014mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
23%
8%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 3.16g)
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Onion contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 67)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)