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  6. Sweet onion vs. Russet potato

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

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Significant differences between sweet onion and russet potatoes

  • The amount of vitamin B6, potassium, iron, vitamin B3, manganese, phosphorus, copper, vitamin B5, and fiber in russet potatoes is higher than in sweet onion.
  • Russet potatoes cover your daily vitamin B6 needs 17% more than sweet onion.

Specific food types used in this comparison are Onions, sweet, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Sweet onion vs Russet 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +362.2%
Contains more IronIron +311.5%
Contains more CopperCopper +91.1%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +163%
Contains more ManganeseManganese +200%
~equal in Calcium ~18mg
~equal in Selenium ~0.5µg

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 16% 0% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +72.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +913.5%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +172.3%
Contains more Vitamin KVitamin K +566.7%
Contains more FolateFolate +13%
Contains more CholineCholine +172.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet onion Russet potato DV% diff.
Vitamin B6 0.13mg 0.354mg 17%
Potassium 119mg 550mg 13%
Iron 0.26mg 1.07mg 10%
Vitamin B3 0.133mg 1.348mg 8%
Starch 0g 17.45g 7%
Manganese 0.076mg 0.228mg 7%
Copper 0.056mg 0.107mg 6%
Phosphorus 27mg 71mg 6%
Vitamin B5 0.098mg 0.38mg 6%
Fiber 0.9g 2.3g 6%
Carbs 7.55g 21.44g 5%
Magnesium 9mg 30mg 5%
Protein 0.8g 2.63g 4%
Vitamin C 4.8mg 8.3mg 4%
Calories 32kcal 97kcal 3%
Vitamin B2 0.02mg 0.048mg 2%
Choline 5.5mg 15mg 2%
Vitamin B1 0.041mg 0.067mg 2%
Fructose 2.02g 0.32g 2%
Zinc 0.13mg 0.35mg 2%
Vitamin K 0.3µg 2µg 1%
Folate 23µg 26µg 1%
Fats 0.08g 0.13g 0%
Net carbs 6.65g 19.14g N/A
Calcium 20mg 18mg 0%
Sugar 5.02g 1.08g N/A
Sodium 8mg 14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.02mg 0.07mg 0%
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.003g 0%
Polyunsaturated fat 0.054g 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.018mg 0.086mg 0%
Isoleucine 0.014mg 0.085mg 0%
Leucine 0.025mg 0.125mg 0%
Lysine 0.033mg 0.137mg 0%
Methionine 0.009mg 0.041mg 0%
Phenylalanine 0.024mg 0.104mg 0%
Valine 0.02mg 0.131mg 0%
Histidine 0.011mg 0.044mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more WaterWater +22.6%
Contains more ProteinProtein +228.8%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +184%
Contains more OtherOther +309.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
94% 2% 2% 2%
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
Contains more SucroseSucrose +84.6%
Contains more GlucoseGlucose +510.8%
Contains more FructoseFructose +531.3%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
~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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.