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  6. Sweet onion vs. Potato

Sweet onion vs. Potato — In-Depth Nutrition Comparison

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How are Sweet onion and Potato different?

  • Potato is higher than Sweet onion in Vitamin B6, Potassium, Iron, Vitamin B3, Copper, Manganese, Phosphorus, Vitamin B5, Vitamin C, and Fiber.
  • Potato covers your daily need of Vitamin B6 14% more than Sweet onion.

Onions, sweet, raw and Potatoes, baked, flesh and skin, without salt types were used in this article.

Infographic

Sweet onion vs Potato 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.
Sweet onion
Sweet onion
3
:
7
Potato
Potato
Contains more Calcium +33.3%
Contains less Sodium -20%
Contains more Selenium +25%
Contains more Iron +315.4%
Contains more Magnesium +211.1%
Contains more Phosphorus +159.3%
Contains more Potassium +349.6%
Contains more Zinc +176.9%
Contains more Copper +110.7%
Contains more Manganese +188.2%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +33.3%
Contains less Sodium -20%
Contains more Selenium +25%
Contains more Iron +315.4%
Contains more Magnesium +211.1%
Contains more Phosphorus +159.3%
Contains more Potassium +349.6%
Contains more Zinc +176.9%
Contains more Copper +110.7%
Contains more Manganese +188.2%

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.
Sweet onion
Sweet onion
0
:
11
Potato
Potato
Contains more Vitamin A +900%
Contains more Vitamin E +100%
Contains more Vitamin C +100%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +960.2%
Contains more Vitamin B5 +283.7%
Contains more Vitamin B6 +139.2%
Contains more Folate +21.7%
Contains more Vitamin K +566.7%
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%
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% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +900%
Contains more Vitamin E +100%
Contains more Vitamin C +100%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +960.2%
Contains more Vitamin B5 +283.7%
Contains more Vitamin B6 +139.2%
Contains more Folate +21.7%
Contains more Vitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
4
Potato
Potato
Contains more Water +21.8%
Contains more Protein +212.5%
Contains more Fats +62.5%
Contains more Carbs +180.1%
Contains more Other +303%
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Water +21.8%
Contains more Protein +212.5%
Contains more Fats +62.5%
Contains more Carbs +180.1%
Contains more Other +303%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet onion
Sweet onion
4
:
1
Potato
Potato
Contains more Sucrose +80%
Contains more Glucose +413.6%
Contains more Fructose +494.1%
Contains more Lactose +∞%
Contains more Starch +∞%
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
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +80%
Contains more Glucose +413.6%
Contains more Fructose +494.1%
Contains more Lactose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet onion Potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet onion Potato Opinion
Net carbs 6.65g 18.95g Potato
Protein 0.8g 2.5g Potato
Fats 0.08g 0.13g Potato
Carbs 7.55g 21.15g Potato
Calories 32kcal 93kcal Potato
Starch 0g 17.27g Potato
Fructose 2.02g 0.34g Sweet onion
Sugar 5.02g 1.18g Potato
Fiber 0.9g 2.2g Potato
Calcium 20mg 15mg Sweet onion
Iron 0.26mg 1.08mg Potato
Magnesium 9mg 28mg Potato
Phosphorus 27mg 70mg Potato
Potassium 119mg 535mg Potato
Sodium 8mg 10mg Sweet onion
Zinc 0.13mg 0.36mg Potato
Copper 0.056mg 0.118mg Potato
Manganese 0.076mg 0.219mg Potato
Selenium 0.5µg 0.4µg Sweet onion
Vitamin A 1IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.02mg 0.04mg Potato
Vitamin C 4.8mg 9.6mg Potato
Vitamin B1 0.041mg 0.064mg Potato
Vitamin B2 0.02mg 0.048mg Potato
Vitamin B3 0.133mg 1.41mg Potato
Vitamin B5 0.098mg 0.376mg Potato
Vitamin B6 0.13mg 0.311mg Potato
Folate 23µg 28µg Potato
Vitamin K 0.3µg 2µg Potato
Tryptophan 0.009mg 0.025mg Potato
Threonine 0.018mg 0.081mg Potato
Isoleucine 0.014mg 0.08mg Potato
Leucine 0.025mg 0.119mg Potato
Lysine 0.033mg 0.13mg Potato
Methionine 0.009mg 0.038mg Potato
Phenylalanine 0.024mg 0.099mg Potato
Valine 0.02mg 0.125mg Potato
Histidine 0.011mg 0.042mg Potato
Saturated Fat 0.034g Sweet onion
Monounsaturated Fat 0.003g Potato
Polyunsaturated fat 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Potato
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
7%
Sweet onion
17%
Potato
Minerals Daily Need Coverage Score
8%
Sweet onion
22%
Potato

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 86)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.84g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.