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% |
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% |
| Copper | 0.107mg | 0.039mg | 8% |
| Vitamin B3 | 1.348mg | 0.116mg | 8% |
| Starch | 17.45g | 0g | 7% |
| Phosphorus | 71mg | 29mg | 6% |
| Magnesium | 30mg | 10mg | 5% |
| Vitamin B5 | 0.38mg | 0.123mg | 5% |
| Carbs | 21.44g | 9.34g | 4% |
| Manganese | 0.228mg | 0.129mg | 4% |
| Calories | 97kcal | 40kcal | 3% |
| Protein | 2.63g | 1.1g | 3% |
| Fiber | 2.3g | 1.7g | 2% |
| Zinc | 0.35mg | 0.17mg | 2% |
| Vitamin B1 | 0.067mg | 0.046mg | 2% |
| Vitamin B2 | 0.048mg | 0.027mg | 2% |
| Folate | 26µg | 19µg | 2% |
| Choline | 15mg | 6.1mg | 2% |
| Vitamin C | 8.3mg | 7.4mg | 1% |
| Calcium | 18mg | 23mg | 1% |
| Vitamin K | 2µg | 0.4µg | 1% |
| Fructose | 0.32g | 1.29g | 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 A | 1µg | 0µg | 0% |
| Vitamin E | 0.07mg | 0.02mg | 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% |
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
