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  6. Welsh onion vs. Red potato

Welsh onion vs. Red potato — In-Depth Nutrition Comparison

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Differences between Welsh onion and Red potato

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, while Red potato has more Copper, Vitamin B6, Potassium, and Vitamin B3.
  • Welsh onion's daily need coverage for Vitamin K is 159% higher.
  • Red potato contains 2 times less Vitamin C than Welsh onion. Welsh onion contains 27mg of Vitamin C, while Red potato contains 12.6mg.

The food types used in this comparison are Onions, welsh, raw and Potatoes, red, flesh and skin, baked.

Infographic

Welsh onion vs Red 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.
Welsh onion
Welsh onion
4
:
6
Red potato
Red potato
Contains more Calcium +100%
Contains more Iron +74.3%
Contains more Zinc +30%
Contains more Magnesium +21.7%
Contains more Phosphorus +46.9%
Contains more Potassium +157.1%
Contains less Sodium -29.4%
Contains more Copper +148.6%
Contains more Manganese +26.3%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +100%
Contains more Iron +74.3%
Contains more Zinc +30%
Contains more Magnesium +21.7%
Contains more Phosphorus +46.9%
Contains more Potassium +157.1%
Contains less Sodium -29.4%
Contains more Copper +148.6%
Contains more Manganese +26.3%

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.
Welsh onion
Welsh onion
5
:
5
Red potato
Red potato
Contains more Vitamin A +11500%
Contains more Vitamin E +537.5%
Contains more Vitamin C +114.3%
Contains more Vitamin B2 +80%
Contains more Vitamin K +6807.1%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +298.8%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +194.4%
Contains more Folate +68.8%
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%
Red 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% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +11500%
Contains more Vitamin E +537.5%
Contains more Vitamin C +114.3%
Contains more Vitamin B2 +80%
Contains more Vitamin K +6807.1%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +298.8%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +194.4%
Contains more Folate +68.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Red potato
Red potato
Contains more Fats +166.7%
Contains more Water +18%
Contains more Protein +21.1%
Contains more Carbs +201.4%
Contains more Other +84.3%
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
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +166.7%
Contains more Water +18%
Contains more Protein +21.1%
Contains more Carbs +201.4%
Contains more Other +84.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +262.8%
Contains less Saturated Fat -61.2%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +262.8%
Contains less Saturated Fat -61.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Red potato Opinion
Net carbs 4.1g 17.79g Red potato
Protein 1.9g 2.3g Red potato
Fats 0.4g 0.15g Welsh onion
Carbs 6.5g 19.59g Red potato
Calories 34kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 2.18g 1.43g Red potato
Fiber 2.4g 1.8g Welsh onion
Calcium 18mg 9mg Welsh onion
Iron 1.22mg 0.7mg Welsh onion
Magnesium 23mg 28mg Red potato
Phosphorus 49mg 72mg Red potato
Potassium 212mg 545mg Red potato
Sodium 17mg 12mg Red potato
Zinc 0.52mg 0.4mg Welsh onion
Copper 0.07mg 0.174mg Red potato
Manganese 0.137mg 0.173mg Red potato
Selenium 0.6µg Welsh onion
Vitamin A 1160IU 10IU Welsh onion
Vitamin A RAE 1µg Red potato
Vitamin E 0.51mg 0.08mg Welsh onion
Vitamin C 27mg 12.6mg Welsh onion
Vitamin B1 0.05mg 0.072mg Red potato
Vitamin B2 0.09mg 0.05mg Welsh onion
Vitamin B3 0.4mg 1.595mg Red potato
Vitamin B5 0.169mg 0.341mg Red potato
Vitamin B6 0.072mg 0.212mg Red potato
Folate 16µg 27µg Red potato
Vitamin K 193.4µg 2.8µg Welsh onion
Tryptophan 0.021mg 0.023mg Red potato
Threonine 0.074mg 0.075mg Red potato
Isoleucine 0.081mg 0.074mg Welsh onion
Leucine 0.113mg 0.109mg Welsh onion
Lysine 0.095mg 0.12mg Red potato
Methionine 0.021mg 0.035mg Red potato
Phenylalanine 0.061mg 0.091mg Red potato
Valine 0.084mg 0.115mg Red potato
Histidine 0.033mg 0.039mg Red potato
Saturated Fat 0.067g 0.026g Red potato
Monounsaturated Fat 0.056g 0.002g Welsh onion
Polyunsaturated fat 0.156g 0.043g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Red 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
61%
Welsh onion
17%
Red potato
Minerals Daily Need Coverage Score
17%
Welsh onion
22%
Red potato

Comparison summary

Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.