Onion vs Yam - In-Depth Nutrition Comparison

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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

2

:

6

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

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%

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

0

:

9

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%

Onion

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%

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

6

16

Mineral Summary Score

6

19

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%

9%

Carbohydrates

9%

28%

Fats

0%

1%

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.


Lower in Sugars
Lower in Saturated Fat
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in glycemic index
Lower in Cholesterol	Equal
Lower in price	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Yam contains less Sugars (difference - 3.74g)

Which food is lower in Saturated Fat?

Yam is lower in Saturated Fat (difference - 0.005g)

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 - 5mg)

Which food is lower in glycemic index?

Onion is lower in glycemic index (difference - 22)

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			Opinion
Calories	40	118
Protein	1.1	1.53
Fats	0.1	0.17
Vitamin C	7.4	17.1
Carbs	9.34	27.88
Cholesterol	0	0
Vitamin D	0	0
Iron	0.21	0.54
Calcium	23	17
Potassium	146	816
Magnesium	10	21
Sugars	4.24	0.5
Fiber	1.7	4.1
Copper	0.039	0.178
Zinc	0.17	0.24
Starch	0
Phosphorus	29	55
Sodium	4	9
Vitamin A	2	138
Vitamin E	0.02	0.35
Vitamin D	0	0
Vitamin B1	0.046	0.112
Vitamin B2	0.027	0.032
Vitamin B3	0.116	0.552
Vitamin B5	0.123	0.314
Vitamin B6	0.12	0.293
Vitamin B12	0	0
Vitamin K	0.4	2.3
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.042	0.037
Monounsaturated Fat	0.013	0.006
Polyunsaturated fat	0.017	0.076
Tryptophan	0.014	0.012
Threonine	0.021	0.054
Isoleucine	0.014	0.052
Leucine	0.025	0.096
Lysine	0.039	0.059
Methionine	0.002	0.021
Phenylalanine	0.025	0.071
Valine	0.021	0.062
Histidine	0.014	0.034