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Welsh onion vs Potato - In-Depth Nutrition Comparison

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A recap on differences between Welsh onion and Potato

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, however Potato is higher in Vitamin B6, and Potassium.
  • Welsh onion covers your daily Vitamin K needs 160% more than Potato.
  • Potato contains 51 times less Vitamin E than Welsh onion. Welsh onion contains 0.51mg of Vitamin E , while Potato contains 0.01mg.

Food varieties used in this article are Onions, welsh, raw and Potatoes, flesh and skin, raw.

Infographic

Welsh 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Welsh onion
Welsh onion
3
:
4
Potato
Potato
Contains more Calcium +50%
Contains more Iron +50.6%
Contains more Zinc +73.3%
Contains more Phosphorus +16.3%
Contains more Potassium +100.5%
Contains less Sodium -64.7%
Contains more Copper +57.1%
Equal in Magnesium - 23
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +50%
Contains more Iron +50.6%
Contains more Zinc +73.3%
Contains more Phosphorus +16.3%
Contains more Potassium +100.5%
Contains less Sodium -64.7%
Contains more Copper +57.1%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Welsh onion
Welsh onion
6
:
4
Potato
Potato
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin C +37.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +313.9%
Equal in Folate - 15
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +57900%
Contains more Vitamin E +5000%
Contains more Vitamin C +37.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +9570%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +74.6%
Contains more Vitamin B6 +313.9%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Potato
Potato
Contains more Fats +344.4%
Contains more Water +14.2%
Contains more Carbs +169.1%
Contains more Other +60%
Equal in Protein - 2.05
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +344.4%
Contains more Water +14.2%
Contains more Carbs +169.1%
Contains more Other +60%
Equal in Protein - 2.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +271.4%
Contains less Saturated Fat -62.7%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +271.4%
Contains less Saturated Fat -62.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Welsh onion Potato
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Potato Opinion
Net carbs 4.1g 15.39g Potato
Protein 1.9g 2.05g Potato
Fats 0.4g 0.09g Welsh onion
Carbs 6.5g 17.49g Potato
Calories 34kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 2.18g 0.82g Potato
Fiber 2.4g 2.1g Welsh onion
Calcium 18mg 12mg Welsh onion
Iron 1.22mg 0.81mg Welsh onion
Magnesium 23mg 23mg
Phosphorus 49mg 57mg Potato
Potassium 212mg 425mg Potato
Sodium 17mg 6mg Potato
Zinc 0.52mg 0.3mg Welsh onion
Copper 0.07mg 0.11mg Potato
Vitamin A 1160IU 2IU Welsh onion
Vitamin E 0.51mg 0.01mg Welsh onion
Vitamin C 27mg 19.7mg Welsh onion
Vitamin B1 0.05mg 0.081mg Potato
Vitamin B2 0.09mg 0.032mg Welsh onion
Vitamin B3 0.4mg 1.061mg Potato
Vitamin B5 0.169mg 0.295mg Potato
Vitamin B6 0.072mg 0.298mg Potato
Folate 16µg 15µg Welsh onion
Vitamin K 193.4µg 2µg Welsh onion
Tryptophan 0.021mg 0.021mg
Threonine 0.074mg 0.067mg Welsh onion
Isoleucine 0.081mg 0.066mg Welsh onion
Leucine 0.113mg 0.098mg Welsh onion
Lysine 0.095mg 0.107mg Potato
Methionine 0.021mg 0.032mg Potato
Phenylalanine 0.061mg 0.081mg Potato
Valine 0.084mg 0.103mg Potato
Histidine 0.033mg 0.035mg Potato
Saturated Fat 0.067g 0.025g Potato
Monounsaturated Fat 0.056g 0.002g Welsh onion
Polyunsaturated fat 0.156g 0.042g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
61%
Welsh onion
18%
Potato
Minerals Daily Need Coverage Score
18%
Welsh onion
20%
Potato

Comparison summary

Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.042g)
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 ($0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.