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  6. Welsh onion vs. Potato

Welsh onion vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between welsh onion and potatoes

  • Welsh onion has more vitamin K, vitamin A, vitamin C, and iron; however, potatoes are higher in vitamin B6 and potassium.
  • Welsh onion covers your daily vitamin K needs 160% more than potatoes.
  • Potatoes contain 580 times less vitamin A than welsh onion. Welsh onion contains 1160IU of vitamin A, while potatoes contain 2IU.
  • The glycemic index of potatoes is higher.

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" 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +50%
Contains more IronIron +50.6%
Contains more ZincZinc +73.3%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +100.5%
Contains more CopperCopper +57.1%
Contains more PhosphorusPhosphorus +16.3%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +46%
~equal in Magnesium ~23mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Potato
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +37.1%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin KVitamin K +9570%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B3Vitamin B3 +165.3%
Contains more Vitamin B5Vitamin B5 +74.6%
Contains more Vitamin B6Vitamin B6 +313.9%
Contains more CholineCholine +128.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Welsh onion Potato DV% diff.
Vitamin K 193.4µg 2µg 160%
Vitamin B6 0.072mg 0.298mg 17%
Vitamin C 27mg 19.7mg 8%
Starch 15.29g 6%
Potassium 212mg 425mg 6%
Iron 1.22mg 0.81mg 5%
Carbs 6.5g 17.49g 4%
Vitamin B3 0.4mg 1.061mg 4%
Vitamin B2 0.09mg 0.032mg 4%
Copper 0.07mg 0.11mg 4%
Vitamin B1 0.05mg 0.081mg 3%
Vitamin B5 0.169mg 0.295mg 3%
Manganese 0.137mg 0.2mg 3%
Vitamin E 0.51mg 0.01mg 3%
Calories 34kcal 77kcal 2%
Zinc 0.52mg 0.3mg 2%
Phosphorus 49mg 57mg 1%
Polyunsaturated fat 0.156g 0.042g 1%
Fiber 2.4g 2.1g 1%
Calcium 18mg 12mg 1%
Choline 5.3mg 12.1mg 1%
Protein 1.9g 2.05g 0%
Fats 0.4g 0.09g 0%
Net carbs 4.1g 15.39g N/A
Magnesium 23mg 23mg 0%
Sugar 2.18g 0.82g N/A
Sodium 17mg 6mg 0%
Selenium 0.6µg 0.4µg 0%
Folate 16µg 15µg 0%
Saturated fat 0.067g 0.025g 0%
Monounsaturated fat 0.056g 0.002g 0%
Tryptophan 0.021mg 0.021mg 0%
Threonine 0.074mg 0.067mg 0%
Isoleucine 0.081mg 0.066mg 0%
Leucine 0.113mg 0.098mg 0%
Lysine 0.095mg 0.107mg 0%
Methionine 0.021mg 0.032mg 0%
Phenylalanine 0.061mg 0.081mg 0%
Valine 0.084mg 0.103mg 0%
Histidine 0.033mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Potato
Potato
3
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 FatsFats +344.4%
Contains more WaterWater +14.2%
Contains more CarbsCarbs +169.1%
Contains more OtherOther +60%
~equal in Protein ~2.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +271.4%
Contains less Sat. FatSaturated fat -62.7%

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. 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.