Onions vs Potatoes French
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Onions has more protein per 100 calories: 2.84 g against 1.58 g.
- Onions is lighter per 100 g: 33.3 kcal against 163 kcal.
- Onions leads in 28 micronutrients, including Riboflavin (B2), Vitamin B6, Folate.
- Potatoes French leads in 13 micronutrients, including Niacin (B3), Vitamin E, Vitamin K.
Per 100 calories
| Nutrient | Onions | Potatoes French |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.84 g | 1.58 g |
| Carbs | 23.5 g | 16.6 g |
| Fat | 0.339 g | 3.32 g |
| Vitamins | ||
| Thiamin (B1) | 0.081 mg | 0.07 mg |
| Riboflavin (B2) | 0.066 mg | 0.024 mg |
| Niacin (B3) | 0.435 mg | 1.32 mg |
| Pantothenic Acid (B5) | 0.291 mg | 0.315 mg |
| Vitamin B6 | 0.267 mg | 0.121 mg |
| Folate | 41 µg | 18.2 µg |
| Choline | 15.6 mg | 13.2 mg |
| Vitamin C | 12.9 mg | 7.77 mg |
| Vitamin E | 0.039 mg | 0.087 mg |
| Vitamin K | 1.1 µg | 1.8 µg |
| Minerals | ||
| Calcium | 65 mg | 6.76 mg |
| Iron | 0.879 mg | 0.468 mg |
| Magnesium | 25 mg | 14.1 mg |
| Phosphorus | 56 mg | 53.4 mg |
| Potassium | 375 mg | 270 mg |
| Sodium | 23 mg | 211 mg |
| Zinc | 0.369 mg | 0.233 mg |
| Copper | 0.111 mg | 0.07 mg |
| Manganese | 0.264 mg | 0.115 mg |
| Selenium | 1.4 µg | 0.254 µg |
| Carbohydrates | ||
| Fiber | 4.6 g | 1.43 g |
| Sugar | 10.5 g | 0.156 g |
| Starch | 0 g | 11.8 g |
| Fructose | 4.32 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.132 g | 0.282 g |
| Monounsaturated Fat | 0.048 g | 1.84 g |
| Saturated Fat | 0.057 g | 0.828 g |
| Trans Fat | 0 g | 0.076 g |
| Omega-3 (ALA) | 0 g | 0.028 g |
| Omega-6 (Linoleic Acid) | 0.126 g | 0.254 g |
| Amino Acids | ||
| Histidine | 0.045 g | 0.031 g |
| Isoleucine | 0.099 g | 0.057 g |
| Leucine | 0.099 g | 0.093 g |
| Lysine | 0.135 g | 0.092 g |
| Methionine | 0.024 g | 0.024 g |
| Cystine | 0.051 g | 0.023 g |
| Phenylalanine | 0.072 g | 0.067 g |
| Tyrosine | 0.072 g | 0.051 g |
| Threonine | 0.069 g | 0.057 g |
| Tryptophan | 0.042 g | 0.015 g |
| Valine | 0.066 g | 0.086 g |
| Arginine | 0.381 g | 0.088 g |
| Alanine | 0.078 g | 0.063 g |
| Serine | 0.156 g | 0.352 g |
| Proline | 0.456 g | 0.275 g |
| Glycine | 0.117 g | 0.052 g |
| Aspartic Acid | 0.087 g | 0.057 g |
| Glutamic Acid | 0.084 g | 0.066 g |
Per 100 grams
| Nutrient | Onions | Potatoes French |
|---|---|---|
| Calories | 33.3 kcal | 163 kcal |
| Protein | 0.947 g | 2.57 g |
| Carbs | 7.83 g | 27.1 g |
| Fat | 0.113 g | 5.4 g |
| Vitamins | ||
| Thiamin (B1) | 0.027 mg | 0.114 mg |
| Riboflavin (B2) | 0.022 mg | 0.039 mg |
| Niacin (B3) | 0.145 mg | 2.14 mg |
| Pantothenic Acid (B5) | 0.097 mg | 0.512 mg |
| Vitamin B6 | 0.089 mg | 0.197 mg |
| Folate | 13.7 µg | 29.6 µg |
| Choline | 5.2 mg | 21.5 mg |
| Vitamin C | 4.3 mg | 12.6 mg |
| Vitamin E | 0.013 mg | 0.141 mg |
| Vitamin K | 0.367 µg | 2.93 µg |
| Minerals | ||
| Calcium | 21.7 mg | 11 mg |
| Iron | 0.293 mg | 0.762 mg |
| Magnesium | 8.33 mg | 22.9 mg |
| Phosphorus | 18.7 mg | 87 mg |
| Potassium | 125 mg | 440 mg |
| Sodium | 7.67 mg | 343 mg |
| Zinc | 0.123 mg | 0.379 mg |
| Copper | 0.037 mg | 0.114 mg |
| Manganese | 0.088 mg | 0.187 mg |
| Selenium | 0.467 µg | 0.414 µg |
| Carbohydrates | ||
| Fiber | 1.53 g | 2.33 g |
| Sugar | 3.51 g | 0.254 g |
| Starch | 0 g | 19.2 g |
| Fructose | 1.44 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.044 g | 0.459 g |
| Monounsaturated Fat | 0.016 g | 2.99 g |
| Saturated Fat | 0.019 g | 1.35 g |
| Trans Fat | 0 g | 0.123 g |
| Omega-3 (ALA) | 0 g | 0.045 g |
| Omega-6 (Linoleic Acid) | 0.042 g | 0.414 g |
| Amino Acids | ||
| Histidine | 0.015 g | 0.051 g |
| Isoleucine | 0.033 g | 0.093 g |
| Leucine | 0.033 g | 0.151 g |
| Lysine | 0.045 g | 0.149 g |
| Methionine | 0.008 g | 0.039 g |
| Cystine | 0.017 g | 0.037 g |
| Phenylalanine | 0.024 g | 0.109 g |
| Tyrosine | 0.024 g | 0.083 g |
| Threonine | 0.023 g | 0.093 g |
| Tryptophan | 0.014 g | 0.025 g |
| Valine | 0.022 g | 0.14 g |
| Arginine | 0.127 g | 0.144 g |
| Alanine | 0.026 g | 0.102 g |
| Serine | 0.052 g | 0.573 g |
| Proline | 0.152 g | 0.448 g |
| Glycine | 0.039 g | 0.085 g |
| Aspartic Acid | 0.029 g | 0.092 g |
| Glutamic Acid | 0.028 g | 0.108 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Onions and Potatoes French, including preparation variants and research-cited compound levels, or compare any two foods.