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  6. Yam vs. Welsh onion

Yam vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between Yam and Welsh onion

  • Yam has more Potassium, Vitamin B6, Manganese, Copper, and Fiber, however, Welsh onion is higher in Vitamin K, Vitamin C, and Iron.
  • Welsh onion covers your daily Vitamin K needs 159% more than Yam.
  • Welsh onion contains 3 times less Vitamin B6 than Yam. Yam contains 0.228mg of Vitamin B6, while Welsh onion contains 0.072mg.
  • Yam has less Sugar.

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

Infographic

Yam vs Welsh 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
5
:
4
Welsh onion
Welsh onion
Contains more Potassium +216%
Contains less Sodium -52.9%
Contains more Copper +117.1%
Contains more Manganese +170.8%
Contains more Selenium +16.7%
Contains more Calcium +28.6%
Contains more Iron +134.6%
Contains more Magnesium +27.8%
Contains more Zinc +160%
Equal in Phosphorus - 49
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Potassium +216%
Contains less Sodium -52.9%
Contains more Copper +117.1%
Contains more Manganese +170.8%
Contains more Selenium +16.7%
Contains more Calcium +28.6%
Contains more Iron +134.6%
Contains more Magnesium +27.8%
Contains more Zinc +160%
Equal in Phosphorus - 49

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
4
:
5
Welsh onion
Welsh onion
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +84%
Contains more Vitamin B6 +216.7%
Contains more Vitamin A +850.8%
Contains more Vitamin E +50%
Contains more Vitamin C +123.1%
Contains more Vitamin B2 +221.4%
Contains more Vitamin K +8308.7%
Equal in Folate - 16
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +84%
Contains more Vitamin B6 +216.7%
Contains more Vitamin A +850.8%
Contains more Vitamin E +50%
Contains more Vitamin C +123.1%
Contains more Vitamin B2 +221.4%
Contains more Vitamin K +8308.7%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Welsh onion
Welsh onion
Contains more Carbs +322.8%
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +29%
Equal in Other - 0.7
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Carbs +322.8%
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +29%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -56.7%
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +160%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -56.7%
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated 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 Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Welsh onion Opinion
Net carbs 23.58g 4.1g Yam
Protein 1.49g 1.9g Welsh onion
Fats 0.14g 0.4g Welsh onion
Carbs 27.48g 6.5g Yam
Calories 116kcal 34kcal Yam
Sugar 0.49g 2.18g Yam
Fiber 3.9g 2.4g Yam
Calcium 14mg 18mg Welsh onion
Iron 0.52mg 1.22mg Welsh onion
Magnesium 18mg 23mg Welsh onion
Phosphorus 49mg 49mg
Potassium 670mg 212mg Yam
Sodium 8mg 17mg Yam
Zinc 0.2mg 0.52mg Welsh onion
Copper 0.152mg 0.07mg Yam
Manganese 0.371mg 0.137mg Yam
Selenium 0.7µg 0.6µg Yam
Vitamin A 122IU 1160IU Welsh onion
Vitamin A RAE 6µg Yam
Vitamin E 0.34mg 0.51mg Welsh onion
Vitamin C 12.1mg 27mg Welsh onion
Vitamin B1 0.095mg 0.05mg Yam
Vitamin B2 0.028mg 0.09mg Welsh onion
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.311mg 0.169mg Yam
Vitamin B6 0.228mg 0.072mg Yam
Folate 16µg 16µg
Vitamin K 2.3µg 193.4µg Welsh onion
Tryptophan 0.012mg 0.021mg Welsh onion
Threonine 0.052mg 0.074mg Welsh onion
Isoleucine 0.05mg 0.081mg Welsh onion
Leucine 0.094mg 0.113mg Welsh onion
Lysine 0.058mg 0.095mg Welsh onion
Methionine 0.02mg 0.021mg Welsh onion
Phenylalanine 0.069mg 0.061mg Yam
Valine 0.06mg 0.084mg Welsh onion
Histidine 0.033mg 0.033mg
Saturated Fat 0.029g 0.067g Yam
Monounsaturated Fat 0.005g 0.056g Welsh onion
Polyunsaturated fat 0.06g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Welsh 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
61%
Welsh onion
Minerals Daily Need Coverage Score
23%
Yam
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 12)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.