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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 potato

  • The amount of Vitamin B6, Potassium, Iron, Vitamin B3, Manganese, Phosphorus, Copper, Vitamin B5, and Fiber in Russet potato is higher than in Sweet onion.
  • Russet potato covers 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.
Sweet onion
Sweet onion
2
:
7
Russet potato
Russet potato
Contains more Calcium +11.1%
Contains less Sodium -42.9%
Contains more Iron +311.5%
Contains more Magnesium +233.3%
Contains more Phosphorus +163%
Contains more Potassium +362.2%
Contains more Zinc +169.2%
Contains more Copper +91.1%
Contains more Manganese +200%
Equal in Calcium - 18
Equal in Selenium - 0.5
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +11.1%
Contains less Sodium -42.9%
Contains more Iron +311.5%
Contains more Magnesium +233.3%
Contains more Phosphorus +163%
Contains more Potassium +362.2%
Contains more Zinc +169.2%
Contains more Copper +91.1%
Contains more Manganese +200%
Equal in Calcium - 18
Equal in Selenium - 0.5

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
Russet potato
Russet potato
Contains more Vitamin A +900%
Contains more Vitamin E +250%
Contains more Vitamin C +72.9%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +913.5%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +172.3%
Contains more Folate +13%
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +900%
Contains more Vitamin E +250%
Contains more Vitamin C +72.9%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +913.5%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +172.3%
Contains more Folate +13%
Contains more Vitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
4
Russet potato
Russet potato
Contains more Water +22.6%
Contains more Protein +228.8%
Contains more Fats +62.5%
Contains more Carbs +184%
Contains more Other +309.1%
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Russet potato
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 Water +22.6%
Contains more Protein +228.8%
Contains more Fats +62.5%
Contains more Carbs +184%
Contains more Other +309.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet onion
Sweet onion
4
:
1
Russet potato
Russet potato
Contains more Sucrose +84.6%
Contains more Glucose +510.8%
Contains more Fructose +531.3%
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
Russet potato
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 Sucrose +84.6%
Contains more Glucose +510.8%
Contains more Fructose +531.3%
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 Russet potato
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 Sweet onion Russet potato Opinion
Net carbs 6.65g 19.14g Russet potato
Protein 0.8g 2.63g Russet potato
Fats 0.08g 0.13g Russet potato
Carbs 7.55g 21.44g Russet potato
Calories 32kcal 97kcal Russet potato
Starch 0g 17.45g Russet potato
Fructose 2.02g 0.32g Sweet onion
Sugar 5.02g 1.08g Russet potato
Fiber 0.9g 2.3g Russet potato
Calcium 20mg 18mg Sweet onion
Iron 0.26mg 1.07mg Russet potato
Magnesium 9mg 30mg Russet potato
Phosphorus 27mg 71mg Russet potato
Potassium 119mg 550mg Russet potato
Sodium 8mg 14mg Sweet onion
Zinc 0.13mg 0.35mg Russet potato
Copper 0.056mg 0.107mg Russet potato
Manganese 0.076mg 0.228mg Russet potato
Selenium 0.5µg 0.5µg
Vitamin A 1IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.02mg 0.07mg Russet potato
Vitamin C 4.8mg 8.3mg Russet potato
Vitamin B1 0.041mg 0.067mg Russet potato
Vitamin B2 0.02mg 0.048mg Russet potato
Vitamin B3 0.133mg 1.348mg Russet potato
Vitamin B5 0.098mg 0.38mg Russet potato
Vitamin B6 0.13mg 0.354mg Russet potato
Folate 23µg 26µg Russet potato
Vitamin K 0.3µg 2µg Russet potato
Tryptophan 0.009mg 0.027mg Russet potato
Threonine 0.018mg 0.086mg Russet potato
Isoleucine 0.014mg 0.085mg Russet potato
Leucine 0.025mg 0.125mg Russet potato
Lysine 0.033mg 0.137mg Russet potato
Methionine 0.009mg 0.041mg Russet potato
Phenylalanine 0.024mg 0.104mg Russet potato
Valine 0.02mg 0.131mg Russet potato
Histidine 0.011mg 0.044mg Russet potato
Saturated Fat 0.032g Sweet onion
Monounsaturated Fat 0.003g Russet potato
Polyunsaturated fat 0.054g Russet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Russet 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
18%
Russet potato
Minerals Daily Need Coverage Score
8%
Sweet onion
23%
Russet potato

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 82)
Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 3.94g)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato
Russet 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. 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.