Onions (Raw)vsPotatoes Russet (Baked)
Onions (Raw) has 40 calories and 1.1g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Onions (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Onions (Raw) vs Potatoes Russet (Baked)
Go with Onions (Raw) at just 40 kcal per 100g — 58% fewer calories.
Potatoes Russet (Baked) will keep you satisfied longer with 2.3g fiber — fat and protein slow digestion while fiber adds bulk.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Potatoes Russet (Baked) provides 550mg of potassium per 100g — important for muscle function and hydration.
Onions (Raw) has only 9.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Onions | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 40kcal2% | 95kcal5% | <0.1kcal |
| Protein | 1.1g2% | 2.6g5% | <0.1g |
| Total Fat | 0.10g0% | 0.13g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.3g3% | 21g8% | <0.1g |
| Dietary Fiber | 1.7g6% | 2.3g8% | <0.1g |
| Sugars | 4.2g | 1.1g | +3.2g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 7.4mg8% | 8.3mg9% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0.40mcg0% | 2.0mcg2% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 14mg1% | <0.1mg |
| Calcium | 23mg2% | 18mg1% | +5.0mg |
| Iron | 0.21mg1% | 1.1mg6% | <0.1mg |
| Potassium | 146mg3% | 550mg12% | <0.1mg |
| Phosphorus | 29mg2% | 71mg6% | <0.1mg |
| Magnesium | 10mg2% | 30mg7% | <0.1mg |
| Zinc | 0.17mg2% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg4% | 0.11mg12% | <0.1mg |
| Manganese | 0.13mg6% | 0.23mg10% | <0.1mg |
| Selenium | 0.50mcg1% | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Onions (Raw) is significantly lower in calories at just 40 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 138% fewer calories, making Onions (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) provides more protein with 2.63g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Potatoes Russet (Baked) offers better value for building and maintaining muscle.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.13g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Potatoes Russet (Baked): 1mcg vs 0mcg), Niacin (B3) (Potatoes Russet (Baked): 1.35mg vs 0.116mg), Vitamin K (Potatoes Russet (Baked): 2mcg vs 0.4mcg).
Key Minerals: Notable mineral differences include Iron (Potatoes Russet (Baked): 1.07mg vs 0.21mg), Potassium (Potatoes Russet (Baked): 550mg vs 146mg), Sodium (Potatoes Russet (Baked): 14mg vs 4mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Onions (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Onions (Raw) or Potatoes Russet (Baked)?
- Onions (Raw) is lower in calories with 40 kcal per 100g versus 95 kcal.
- Is Onions (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Onions (Raw) has 40 calories and 1.1g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Onions (Raw) or Potatoes Russet (Baked)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.13g.
- Which has more fiber, Onions (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 1.7g.