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Onion vs Sweet potato - In-Depth Nutrition Comparison

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How are Onion and Sweet potato different?

  • Onion is higher in Vitamin C, however Sweet potato is richer in Vitamin A, Vitamin B5, Copper, Vitamin B6, Potassium, Manganese and Fiber.
  • Daily need coverage for Vitamin A from Sweet potato is 79% higher.
  • Onion contains 3 times more Vitamin C than Sweet potato. While Onion contains 7.4mg of Vitamin C, Sweet potato contains only 2.4mg.

Onions, raw and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Onion vs Sweet potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
Contains less Sodium -92.7%
Contains more Iron +190.5%
Contains more Calcium +30.4%
Contains more Potassium +130.8%
Contains more Magnesium +150%
Contains more Copper +287.2%
Contains more Zinc +76.5%
Contains more Phosphorus +62.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains less Sodium -92.7%
Contains more Iron +190.5%
Contains more Calcium +30.4%
Contains more Potassium +130.8%
Contains more Magnesium +150%
Contains more Copper +287.2%
Contains more Zinc +76.5%
Contains more Phosphorus +62.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
Contains more Vitamin C +208.3%
Contains more Folate +72.7%
Contains more Vitamin A +709250%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +550.4%
Contains more Vitamin B6 +74.2%
Contains more Vitamin K +350%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +208.3%
Contains more Folate +72.7%
Contains more Vitamin A +709250%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +550.4%
Contains more Vitamin B6 +74.2%
Contains more Vitamin K +350%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Onion
85
Sweet potato
Mineral Summary Score
8
Onion
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Onion
9%
Sweet potato
Carbohydrates
9%
Onion
20%
Sweet potato
Fats
0%
Onion
0%
Sweet potato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Sweet potato
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Sweet potato
Sweet potato contains less Sugars (difference - 0.06g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 55)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Onion Sweet potato Opinion
Calories 40 86 Sweet potato
Protein 1.1 1.57 Sweet potato
Fats 0.1 0.05 Onion
Vitamin C 7.4 2.4 Onion
Carbs 9.34 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.61 Sweet potato
Calcium 23 30 Sweet potato
Potassium 146 337 Sweet potato
Magnesium 10 25 Sweet potato
Sugars 4.24 4.18 Sweet potato
Fiber 1.7 3 Sweet potato
Copper 0.039 0.151 Sweet potato
Zinc 0.17 0.3 Sweet potato
Starch 0 12.65 Sweet potato
Phosphorus 29 47 Sweet potato
Sodium 4 55 Onion
Vitamin A 2 14187 Sweet potato
Vitamin E 0.02 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.046 0.078 Sweet potato
Vitamin B2 0.027 0.061 Sweet potato
Vitamin B3 0.116 0.557 Sweet potato
Vitamin B5 0.123 0.8 Sweet potato
Vitamin B6 0.12 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 0.4 1.8 Sweet potato
Folate 19 11 Onion
Trans Fat 0 0
Saturated Fat 0.042 0.018 Sweet potato
Monounsaturated Fat 0.013 0.001 Onion
Polyunsaturated fat 0.017 0.014 Onion
Tryptophan 0.014 0.031 Sweet potato
Threonine 0.021 0.083 Sweet potato
Isoleucine 0.014 0.055 Sweet potato
Leucine 0.025 0.092 Sweet potato
Lysine 0.039 0.066 Sweet potato
Methionine 0.002 0.029 Sweet potato
Phenylalanine 0.025 0.089 Sweet potato
Valine 0.021 0.086 Sweet potato
Histidine 0.014 0.031 Sweet potato
Fructose 1.29 0.7 Onion

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.