Onions vs Potatoes Hash Brown
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 1.5 g.
- Onions is lighter per 100 g: 33.3 kcal against 149 kcal.
- Onions leads in 31 micronutrients, including Thiamin (B1), Riboflavin (B2), Vitamin B6.
- Potatoes Hash Brown leads in 13 micronutrients, including Vitamin A, Niacin (B3), Vitamin K.
Per 100 calories
| Nutrient | Onions | Potatoes Hash Brown |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.84 g | 1.5 g |
| Carbs | 23.5 g | 15.4 g |
| Fat | 0.339 g | 3.85 g |
| Vitamins | ||
| Vitamin A | 0 µg | 7.56 µg |
| Thiamin (B1) | 0.081 mg | 0.054 mg |
| Riboflavin (B2) | 0.066 mg | 0.017 mg |
| Niacin (B3) | 0.435 mg | 1.11 mg |
| Pantothenic Acid (B5) | 0.291 mg | 0.329 mg |
| Vitamin B6 | 0.267 mg | 0.174 mg |
| Folate | 41 µg | 7.56 µg |
| Choline | 15.6 mg | 12.7 mg |
| Vitamin C | 12.9 mg | 4.78 mg |
| Vitamin E | 0.039 mg | 0.027 mg |
| Vitamin K | 1.1 µg | 1.38 µg |
| Minerals | ||
| Calcium | 65 mg | 11.8 mg |
| Iron | 0.879 mg | 0.504 mg |
| Magnesium | 25 mg | 12.2 mg |
| Phosphorus | 56 mg | 34.1 mg |
| Potassium | 375 mg | 250 mg |
| Sodium | 23 mg | 78.5 mg |
| Zinc | 0.369 mg | 0.22 mg |
| Copper | 0.111 mg | 0.085 mg |
| Manganese | 0.264 mg | 0.129 mg |
| Selenium | 1.4 µg | 0.578 µg |
| Iodine | 0 µg | 7.06 µg |
| Carbohydrates | ||
| Fiber | 4.6 g | 1.76 g |
| Sugar | 10.5 g | 0.806 g |
| Starch | 0 g | 11.4 g |
| Fructose | 4.32 g | 0.296 g |
| Fats | ||
| Polyunsaturated Fat | 0.132 g | 1.37 g |
| Monounsaturated Fat | 0.048 g | 1.82 g |
| Saturated Fat | 0.057 g | 1.34 g |
| Cholesterol | 0 mg | 5.15 mg |
| Omega-6 (Linoleic Acid) | 0.126 g | 1.25 g |
| Amino Acids | ||
| Histidine | 0.045 g | 0.034 g |
| Isoleucine | 0.099 g | 0.071 g |
| Leucine | 0.099 g | 0.103 g |
| Lysine | 0.135 g | 0.098 g |
| Methionine | 0.024 g | 0.024 g |
| Cystine | 0.051 g | 0.017 g |
| Phenylalanine | 0.072 g | 0.075 g |
| Tyrosine | 0.072 g | 0.055 g |
| Threonine | 0.069 g | 0.069 g |
| Tryptophan | 0.042 g | 0.026 g |
| Valine | 0.066 g | 0.092 g |
| Arginine | 0.381 g | 0.08 g |
| Alanine | 0.078 g | 0.055 g |
| Serine | 0.156 g | 0.408 g |
| Proline | 0.456 g | 0.278 g |
| Glycine | 0.117 g | 0.055 g |
| Aspartic Acid | 0.087 g | 0.059 g |
| Glutamic Acid | 0.084 g | 0.069 g |
Per 100 grams
| Nutrient | Onions | Potatoes Hash Brown |
|---|---|---|
| Calories | 33.3 kcal | 149 kcal |
| Protein | 0.947 g | 2.23 g |
| Carbs | 7.83 g | 22.9 g |
| Fat | 0.113 g | 5.73 g |
| Vitamins | ||
| Vitamin A | 0 µg | 11.3 µg |
| Thiamin (B1) | 0.027 mg | 0.08 mg |
| Riboflavin (B2) | 0.022 mg | 0.025 mg |
| Niacin (B3) | 0.145 mg | 1.66 mg |
| Pantothenic Acid (B5) | 0.097 mg | 0.489 mg |
| Vitamin B6 | 0.089 mg | 0.259 mg |
| Folate | 13.7 µg | 11.3 µg |
| Choline | 5.2 mg | 18.9 mg |
| Vitamin C | 4.3 mg | 7.12 mg |
| Vitamin E | 0.013 mg | 0.04 mg |
| Vitamin K | 0.367 µg | 2.05 µg |
| Minerals | ||
| Calcium | 21.7 mg | 17.6 mg |
| Iron | 0.293 mg | 0.75 mg |
| Magnesium | 8.33 mg | 18.2 mg |
| Phosphorus | 18.7 mg | 50.8 mg |
| Potassium | 125 mg | 372 mg |
| Sodium | 7.67 mg | 117 mg |
| Zinc | 0.123 mg | 0.328 mg |
| Copper | 0.037 mg | 0.127 mg |
| Manganese | 0.088 mg | 0.192 mg |
| Selenium | 0.467 µg | 0.86 µg |
| Iodine | 0 µg | 10.5 µg |
| Carbohydrates | ||
| Fiber | 1.53 g | 2.62 g |
| Sugar | 3.51 g | 1.2 g |
| Starch | 0 g | 17 g |
| Fructose | 1.44 g | 0.44 g |
| Fats | ||
| Polyunsaturated Fat | 0.044 g | 2.04 g |
| Monounsaturated Fat | 0.016 g | 2.71 g |
| Saturated Fat | 0.019 g | 1.99 g |
| Cholesterol | 0 mg | 7.67 mg |
| Omega-6 (Linoleic Acid) | 0.042 g | 1.86 g |
| Amino Acids | ||
| Histidine | 0.015 g | 0.051 g |
| Isoleucine | 0.033 g | 0.106 g |
| Leucine | 0.033 g | 0.153 g |
| Lysine | 0.045 g | 0.146 g |
| Methionine | 0.008 g | 0.035 g |
| Cystine | 0.017 g | 0.026 g |
| Phenylalanine | 0.024 g | 0.111 g |
| Tyrosine | 0.024 g | 0.082 g |
| Threonine | 0.023 g | 0.102 g |
| Tryptophan | 0.014 g | 0.038 g |
| Valine | 0.022 g | 0.137 g |
| Arginine | 0.127 g | 0.119 g |
| Alanine | 0.026 g | 0.082 g |
| Serine | 0.052 g | 0.607 g |
| Proline | 0.152 g | 0.413 g |
| Glycine | 0.039 g | 0.082 g |
| Aspartic Acid | 0.029 g | 0.088 g |
| Glutamic Acid | 0.028 g | 0.103 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Onions and Potatoes Hash Brown, including preparation variants and research-cited compound levels, or compare any two foods.