# item.guide
Side-by-Side Comparison Vegetables & Leafy Greens

Russet Potato (Raw Starchy Tuber) vs. Yellow Onion (Raw Allium Bulb)

Comparing 2 standards across 15 specifications. 15 key differences identified.

Comparing:
Russet Potato (Raw Starchy Tuber)
Yellow Onion (Raw Allium Bulb)
Russet Potato (Raw Starchy Tuber) →

Per 100g raw Russet potato flesh, it provides 79 kcal, 2.14g protein, 18.1g carbohydrates (1.3g fiber / 16.8g net carbs), 0.08g fat, 417mg potassium (9% DV), 19.7mg Vitamin C (22% DV), and high-amylose baking starches with a Glycemic Index of 78–85.

View full Russet Potato (Raw Starchy Tuber) spec sheet →
Yellow Onion (Raw Allium Bulb) →

Per 100g raw yellow onion, it provides 40 kcal, 1.10g protein, 9.34g carbohydrates (1.7g fiber / 4.24g sugars / 7.64g net carbs), 0.10g fat, 146mg potassium, 7.4mg Vitamin C, and 300mg/kg quercetin flavonoids with a Glycemic Index of 15.

View full Yellow Onion (Raw Allium Bulb) spec sheet →

Specification Comparison Table

15 Parameters
Parameter / Spec
Russet Potato (Raw Starchy Tuber)
Yellow Onion (Raw Allium Bulb)
Energy / Calories
79 kcal (331 kJ) kcal 40 kcal (167 kJ) kcal
Protein
2.14 g (Contains complete patatin tuber storage protein) g 1.10 g g
Carbohydrates
18.1 g (Net Carbs: 16.8 g) g 9.34 g (Net Carbs: 7.64 g) g
Dietary Fiber
1.30 g (Rises to 2.3g with skin) g 1.70 g (Rich in prebiotic fructooligosaccharides / FOS) g
Net Carbohydrates
16.8 g g 7.64 g g
Total Sugars
0.62 g g 4.24 g (1.97g glucose, 1.29g fructose, 0.98g sucrose) g
Total Fat
0.08 g g 0.10 g g
Vitamin C
19.7 mg (22% DV) mg 7.4 mg (8% DV) mg
Folate (B9)
15 µg µg 19 µg µg
Potassium
417 mg (9% DV / Outranks bananas) mg 146 mg mg
Water Content
79.2 % % 89.1 % %
Vitamin K1
1.9 µg µg —
Iron (Non-Heme)
0.81 mg mg —
Calcium
12.0 mg mg —
Quercetin Flavonoids
— ~280 – 350 mg / kg (Concentrated in outer flesh) mg/kg

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