Onion vs. Yam — In-Depth Nutrition Comparison
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The main differences between Onion and Yam
- Onion contains less Potassium, Copper, Manganese, Fiber, Vitamin B6, and Vitamin C than Yam.
- Daily need coverage for Potassium from Yam is 15% higher.
- Yam has 9 times less Sugar than Onion. Onion has 4.24g of Sugar, while Yam has 0.49g.
Food types used in this article are Onions, raw and Yam, cooked, boiled, drained, or baked, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +64.3% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more PotassiumPotassium | +358.9% |
| Contains more IronIron | +147.6% |
| Contains more CopperCopper | +289.7% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +69% |
| Contains more ManganeseManganese | +187.6% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more FolateFolate | +18.8% |
| Contains more Vitamin CVitamin C | +63.5% |
| Contains more Vitamin AVitamin A | +6000% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +106.5% |
| Contains more Vitamin B3Vitamin B3 | +375.9% |
| Contains more Vitamin B5Vitamin B5 | +152.8% |
| Contains more Vitamin B6Vitamin B6 | +90% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more CholineCholine | +165.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +27.1% |
| Contains more ProteinProtein | +35.5% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +194.2% |
| Contains more OtherOther | +117.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +160% |
| Contains less Sat. FatSaturated Fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +252.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 116kcal |
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| Protein | 1.1g | 1.49g |
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| Fats | 0.1g | 0.14g |
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| Vitamin C | 7.4mg | 12.1mg |
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| Net carbs | 7.64g | 23.58g |
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| Carbs | 9.34g | 27.48g |
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| Magnesium | 10mg | 18mg |
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| Calcium | 23mg | 14mg |
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| Potassium | 146mg | 670mg |
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| Iron | 0.21mg | 0.52mg |
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| Sugar | 4.24g | 0.49g |
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| Fiber | 1.7g | 3.9g |
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| Copper | 0.039mg | 0.152mg |
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| Zinc | 0.17mg | 0.2mg |
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| Phosphorus | 29mg | 49mg |
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| Sodium | 4mg | 8mg |
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| Vitamin A | 2IU | 122IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.02mg | 0.34mg |
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| Manganese | 0.129mg | 0.371mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin B1 | 0.046mg | 0.095mg |
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| Vitamin B2 | 0.027mg | 0.028mg |
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| Vitamin B3 | 0.116mg | 0.552mg |
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| Vitamin B5 | 0.123mg | 0.311mg |
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| Vitamin B6 | 0.12mg | 0.228mg |
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| Vitamin K | 0.4µg | 2.3µg |
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| Folate | 19µg | 16µg |
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| Choline | 6.1mg | 16.2mg |
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| Saturated Fat | 0.042g | 0.029g |
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| Monounsaturated Fat | 0.013g | 0.005g |
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| Polyunsaturated fat | 0.017g | 0.06g |
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| Tryptophan | 0.014mg | 0.012mg |
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| Threonine | 0.021mg | 0.052mg |
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| Isoleucine | 0.014mg | 0.05mg |
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| Leucine | 0.025mg | 0.094mg |
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| Lysine | 0.039mg | 0.058mg |
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| Methionine | 0.002mg | 0.02mg |
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| Phenylalanine | 0.025mg | 0.069mg |
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| Valine | 0.021mg | 0.06mg |
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| Histidine | 0.014mg | 0.033mg |
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| Fructose | 1.29g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
15%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.75g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Onion contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)