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  6. Yam vs. Onion

Yam vs. Onion — In-Depth Nutrition Comparison

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The main differences between Yam and Onion

  • Onion contains less Potassium, Copper, Manganese, Fiber, Vitamin B6, and Vitamin C than Yam.
  • Daily need coverage for Potassium from Yam is 15% higher.
  • Onion has 4 times less Copper than Yam. Yam has 0.152mg of Copper, while Onion has 0.039mg.
  • Yam is lower in Sugar.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Onions, raw.

Infographic

Yam vs Onion infographic
Infographic link

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.
Yam
Yam
8
:
2
Onion
Onion
Contains more Iron +147.6%
Contains more Magnesium +80%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Zinc +17.6%
Contains more Copper +289.7%
Contains more Manganese +187.6%
Contains more Selenium +40%
Contains more Calcium +64.3%
Contains less Sodium -50%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +147.6%
Contains more Magnesium +80%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Zinc +17.6%
Contains more Copper +289.7%
Contains more Manganese +187.6%
Contains more Selenium +40%
Contains more Calcium +64.3%
Contains less Sodium -50%

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.
Yam
Yam
9
:
1
Onion
Onion
Contains more Vitamin A +6000%
Contains more Vitamin E +1600%
Contains more Vitamin C +63.5%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +90%
Contains more Vitamin K +475%
Contains more Folate +18.8%
Equal in Vitamin B2 - 0.027
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +6000%
Contains more Vitamin E +1600%
Contains more Vitamin C +63.5%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +90%
Contains more Vitamin K +475%
Contains more Folate +18.8%
Equal in Vitamin B2 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Onion
Onion
Contains more Protein +35.5%
Contains more Fats +40%
Contains more Carbs +194.2%
Contains more Other +117.1%
Contains more Water +27.1%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +35.5%
Contains more Fats +40%
Contains more Carbs +194.2%
Contains more Other +117.1%
Contains more Water +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Onion
Onion
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +252.9%
Contains more Monounsaturated Fat +160%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +252.9%
Contains more Monounsaturated Fat +160%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Onion
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yam Onion Opinion
Net carbs 23.58g 7.64g Yam
Protein 1.49g 1.1g Yam
Fats 0.14g 0.1g Yam
Carbs 27.48g 9.34g Yam
Calories 116kcal 40kcal Yam
Fructose 1.29g Onion
Sugar 0.49g 4.24g Yam
Fiber 3.9g 1.7g Yam
Calcium 14mg 23mg Onion
Iron 0.52mg 0.21mg Yam
Magnesium 18mg 10mg Yam
Phosphorus 49mg 29mg Yam
Potassium 670mg 146mg Yam
Sodium 8mg 4mg Onion
Zinc 0.2mg 0.17mg Yam
Copper 0.152mg 0.039mg Yam
Manganese 0.371mg 0.129mg Yam
Selenium 0.7µg 0.5µg Yam
Vitamin A 122IU 2IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.02mg Yam
Vitamin C 12.1mg 7.4mg Yam
Vitamin B1 0.095mg 0.046mg Yam
Vitamin B2 0.028mg 0.027mg Yam
Vitamin B3 0.552mg 0.116mg Yam
Vitamin B5 0.311mg 0.123mg Yam
Vitamin B6 0.228mg 0.12mg Yam
Folate 16µg 19µg Onion
Vitamin K 2.3µg 0.4µg Yam
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.052mg 0.021mg Yam
Isoleucine 0.05mg 0.014mg Yam
Leucine 0.094mg 0.025mg Yam
Lysine 0.058mg 0.039mg Yam
Methionine 0.02mg 0.002mg Yam
Phenylalanine 0.069mg 0.025mg Yam
Valine 0.06mg 0.021mg Yam
Histidine 0.033mg 0.014mg Yam
Saturated Fat 0.029g 0.042g Yam
Monounsaturated Fat 0.005g 0.013g Onion
Polyunsaturated fat 0.06g 0.017g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
8%
Onion
Minerals Daily Need Coverage Score
23%
Yam
8%
Onion

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.75g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.