Welsh onion vs. Russet potato — In-Depth Nutrition Comparison
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How are Welsh onion and Russet potato different?
- Welsh onion is higher in Vitamin K, and Vitamin C, however, Russet potato is richer in Vitamin B6, Potassium, and Vitamin B3.
- Daily need coverage for Vitamin K from Welsh onion is 160% higher.
- Welsh onion contains 3 times more Vitamin C than Russet potato. While Welsh onion contains 27mg of Vitamin C, Russet potato contains only 8.3mg.
Onions, welsh, raw and Potatoes, Russet, flesh and skin, baked are the varieties used in this article.
Infographic
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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.
Contains
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Iron
+14%
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Zinc
+48.6%
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Selenium
+20%
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Magnesium
+30.4%
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Phosphorus
+44.9%
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Potassium
+159.4%
Contains
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Sodium
-17.6%
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Copper
+52.9%
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Manganese
+66.4%
Equal in Calcium - 18
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Iron
+14%
Contains
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Zinc
+48.6%
Contains
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Selenium
+20%
Contains
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Magnesium
+30.4%
Contains
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Phosphorus
+44.9%
Contains
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Potassium
+159.4%
Contains
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Sodium
-17.6%
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Copper
+52.9%
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Manganese
+66.4%
Equal in Calcium - 18
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.
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Contains
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Vitamin A
+11500%
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Vitamin E
+628.6%
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Vitamin C
+225.3%
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Vitamin B2
+87.5%
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Vitamin K
+9570%
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Vitamin B1
+34%
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Vitamin B3
+237%
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Vitamin B5
+124.9%
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Vitamin B6
+391.7%
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Folate
+62.5%
Contains
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Vitamin A
+11500%
Contains
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Vitamin E
+628.6%
Contains
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Vitamin C
+225.3%
Contains
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Vitamin B2
+87.5%
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Vitamin K
+9570%
Contains
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Vitamin B1
+34%
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Vitamin B3
+237%
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Vitamin B5
+124.9%
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Vitamin B6
+391.7%
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Folate
+62.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+207.7%
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Water
+21.6%
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Protein
+38.4%
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Carbs
+229.8%
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Other
+92.9%
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+207.7%
Contains
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Water
+21.6%
Contains
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Protein
+38.4%
Contains
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Carbs
+229.8%
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Other
+92.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1766.7%
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Polyunsaturated fat
+188.9%
Contains
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Saturated Fat
-52.2%
Saturated Fat:
0.067 g
Monounsaturated Fat:
0.056 g
Polyunsaturated fat:
0.156 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
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Monounsaturated Fat
+1766.7%
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Polyunsaturated fat
+188.9%
Contains
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Saturated Fat
-52.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.1g | 19.14g |
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| Protein | 1.9g | 2.63g |
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| Fats | 0.4g | 0.13g |
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| Carbs | 6.5g | 21.44g |
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| Calories | 34kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 2.18g | 1.08g |
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| Fiber | 2.4g | 2.3g |
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| Calcium | 18mg | 18mg | |
| Iron | 1.22mg | 1.07mg |
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| Magnesium | 23mg | 30mg |
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| Phosphorus | 49mg | 71mg |
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| Potassium | 212mg | 550mg |
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| Sodium | 17mg | 14mg |
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| Zinc | 0.52mg | 0.35mg |
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| Copper | 0.07mg | 0.107mg |
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| Manganese | 0.137mg | 0.228mg |
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| Selenium | 0.6µg | 0.5µg |
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| Vitamin A | 1160IU | 10IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.51mg | 0.07mg |
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| Vitamin C | 27mg | 8.3mg |
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| Vitamin B1 | 0.05mg | 0.067mg |
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| Vitamin B2 | 0.09mg | 0.048mg |
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| Vitamin B3 | 0.4mg | 1.348mg |
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| Vitamin B5 | 0.169mg | 0.38mg |
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| Vitamin B6 | 0.072mg | 0.354mg |
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| Folate | 16µg | 26µg |
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| Vitamin K | 193.4µg | 2µg |
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| Tryptophan | 0.021mg | 0.027mg |
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| Threonine | 0.074mg | 0.086mg |
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| Isoleucine | 0.081mg | 0.085mg |
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| Leucine | 0.113mg | 0.125mg |
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| Lysine | 0.095mg | 0.137mg |
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| Methionine | 0.021mg | 0.041mg |
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| Phenylalanine | 0.061mg | 0.104mg |
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| Valine | 0.084mg | 0.131mg |
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| Histidine | 0.033mg | 0.044mg |
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| Saturated Fat | 0.067g | 0.032g |
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| Monounsaturated Fat | 0.056g | 0.003g |
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| Polyunsaturated fat | 0.156g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
17%
23%
Comparison summary
Which food is lower in glycemic index?
Welsh onion is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Russet 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.