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Onion vs Yam - In-Depth Nutrition Comparison

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Summary of differences between Onion and Yam

  • The amount of Potassium, Copper, Vitamin B6, Manganese, Vitamin C, Fiber, and Vitamin B1 in Yam is higher than in Onion.
  • Yam covers your daily need of Potassium 20% more than Onion.

These are the specific foods used in this comparison Onions, raw and Yam, raw.

Infographic

Onion vs Yam 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
Onion
2
:
6
Yam
Yam
Contains more Calcium +35.3%
Contains less Sodium -55.6%
Contains more Iron +157.1%
Contains more Potassium +458.9%
Contains more Magnesium +110%
Contains more Copper +356.4%
Contains more Zinc +41.2%
Contains more Phosphorus +89.7%
Onion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Calcium +35.3%
Contains less Sodium -55.6%
Contains more Iron +157.1%
Contains more Potassium +458.9%
Contains more Magnesium +110%
Contains more Copper +356.4%
Contains more Zinc +41.2%
Contains more Phosphorus +89.7%

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
Onion
0
:
10
Yam
Yam
Contains more Vitamin C +131.1%
Contains more Vitamin A +6800%
Contains more Vitamin E +1650%
Contains more Vitamin B1 +143.5%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +155.3%
Contains more Vitamin B6 +144.2%
Contains more Vitamin K +475%
Contains more Folate +21.1%
Onion
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%
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +131.1%
Contains more Vitamin A +6800%
Contains more Vitamin E +1650%
Contains more Vitamin B1 +143.5%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +155.3%
Contains more Vitamin B6 +144.2%
Contains more Vitamin K +475%
Contains more Folate +21.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
19
Yam
Mineral Summary Score
8
Onion
25
Yam

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 food.
Protein
7%
Onion
9%
Yam
Carbohydrates
9%
Onion
28%
Yam
Fats
0%
Onion
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Yam
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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.74g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
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 - 5mg)
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)

All nutrients comparison - raw data values

Nutrient Onion Yam Opinion
Calories 40 118 Yam
Protein 1.1 1.53 Yam
Fats 0.1 0.17 Yam
Vitamin C 7.4 17.1 Yam
Net carbs 7.639999866485596 23.780000686645508 Yam
Carbs 9.34 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.54 Yam
Calcium 23 17 Onion
Potassium 146 816 Yam
Magnesium 10 21 Yam
Sugar 4.24 0.5 Yam
Fiber 1.7 4.1 Yam
Copper 0.039 0.178 Yam
Zinc 0.17 0.24 Yam
Starch 0 Onion
Phosphorus 29 55 Yam
Sodium 4 9 Onion
Vitamin A 2 138 Yam
Vitamin E 0.02 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.046 0.112 Yam
Vitamin B2 0.027 0.032 Yam
Vitamin B3 0.116 0.552 Yam
Vitamin B5 0.123 0.314 Yam
Vitamin B6 0.12 0.293 Yam
Vitamin B12 0 0
Vitamin K 0.4 2.3 Yam
Folate 19 23 Yam
Trans Fat 0 0
Saturated Fat 0.042 0.037 Yam
Monounsaturated Fat 0.013 0.006 Onion
Polyunsaturated fat 0.017 0.076 Yam
Tryptophan 0.014 0.012 Onion
Threonine 0.021 0.054 Yam
Isoleucine 0.014 0.052 Yam
Leucine 0.025 0.096 Yam
Lysine 0.039 0.059 Yam
Methionine 0.002 0.021 Yam
Phenylalanine 0.025 0.071 Yam
Valine 0.021 0.062 Yam
Histidine 0.014 0.034 Yam
Fructose 1.29 Onion

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.