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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

Onion vs Yam 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.
Onion
2
:
8
Yam
Contains more Calcium +64.3%
Contains less Sodium -50%
Contains more Iron +147.6%
Contains more Magnesium +80%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Zinc +17.6%
Contains more Copper +289.7%
Contains more Manganese +187.6%
Contains more Selenium +40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +64.3%
Contains less Sodium -50%
Contains more Iron +147.6%
Contains more Magnesium +80%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Zinc +17.6%
Contains more Copper +289.7%
Contains more Manganese +187.6%
Contains more Selenium +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.
Onion
1
:
9
Yam
Contains more Folate +18.8%
Contains more Vitamin A +6000%
Contains more Vitamin E +1600%
Contains more Vitamin C +63.5%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +90%
Contains more Vitamin K +475%
Equal in Vitamin B2 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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%
Contains more Folate +18.8%
Contains more Vitamin A +6000%
Contains more Vitamin E +1600%
Contains more Vitamin C +63.5%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +90%
Contains more Vitamin K +475%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
1
:
4
Yam
Contains more Water +27.1%
Contains more Protein +35.5%
Contains more Fats +40%
Contains more Carbs +194.2%
Contains more Other +117.1%
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Water +27.1%
Contains more Protein +35.5%
Contains more Fats +40%
Contains more Carbs +194.2%
Contains more Other +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
1
:
2
Yam
Contains more Monounsaturated Fat +160%
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +252.9%
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +160%
Contains less Saturated Fat -31%
Contains more Polyunsaturated 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.
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

All nutrients comparison - raw data values

Nutrient Onion Yam Opinion
Net carbs 7.64g 23.58g Yam
Protein 1.1g 1.49g Yam
Fats 0.1g 0.14g Yam
Carbs 9.34g 27.48g Yam
Calories 40kcal 116kcal Yam
Fructose 1.29g Onion
Sugar 4.24g 0.49g Yam
Fiber 1.7g 3.9g Yam
Calcium 23mg 14mg Onion
Iron 0.21mg 0.52mg Yam
Magnesium 10mg 18mg Yam
Phosphorus 29mg 49mg Yam
Potassium 146mg 670mg Yam
Sodium 4mg 8mg Onion
Zinc 0.17mg 0.2mg Yam
Copper 0.039mg 0.152mg Yam
Manganese 0.129mg 0.371mg Yam
Selenium 0.5µg 0.7µg Yam
Vitamin A 2IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 0.02mg 0.34mg Yam
Vitamin C 7.4mg 12.1mg Yam
Vitamin B1 0.046mg 0.095mg Yam
Vitamin B2 0.027mg 0.028mg Yam
Vitamin B3 0.116mg 0.552mg Yam
Vitamin B5 0.123mg 0.311mg Yam
Vitamin B6 0.12mg 0.228mg Yam
Folate 19µg 16µg Onion
Vitamin K 0.4µg 2.3µg Yam
Tryptophan 0.014mg 0.012mg Onion
Threonine 0.021mg 0.052mg Yam
Isoleucine 0.014mg 0.05mg Yam
Leucine 0.025mg 0.094mg Yam
Lysine 0.039mg 0.058mg Yam
Methionine 0.002mg 0.02mg Yam
Phenylalanine 0.025mg 0.069mg Yam
Valine 0.021mg 0.06mg Yam
Histidine 0.014mg 0.033mg Yam
Saturated Fat 0.042g 0.029g Yam
Monounsaturated Fat 0.013g 0.005g Onion
Polyunsaturated fat 0.017g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Yam
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
8%
Onion
15%
Yam
Minerals Daily Need Coverage Score
8%
Onion
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.75g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
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 - 4mg)
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)

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. 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/170072/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.