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  6. Onion vs. Yam

Onion vs. Yam — In-Depth Nutrition Comparison

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The main differences between onions and yam

  • Onions contain less potassium, copper, manganese, fiber, vitamin B6, and vitamin C than yam.
  • Daily need coverage for potassium for yam is 15% higher.
  • Yam has 9 times less sugar than onions. Onions have 4.24g of sugar, while yam has 0.49g.
  • Yam has a higher glycemic index than onions.

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
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Yam
Yam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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.
Onion
Onion
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Yam
Yam
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +63.5%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Yam DV% diff.
Potassium 146mg 670mg 15%
Copper 0.039mg 0.152mg 13%
Manganese 0.129mg 0.371mg 11%
Fiber 1.7g 3.9g 9%
Vitamin B6 0.12mg 0.228mg 8%
Carbs 9.34g 27.48g 6%
Vitamin C 7.4mg 12.1mg 5%
Calories 40kcal 116kcal 4%
Iron 0.21mg 0.52mg 4%
Vitamin B1 0.046mg 0.095mg 4%
Vitamin B5 0.123mg 0.311mg 4%
Phosphorus 29mg 49mg 3%
Vitamin B3 0.116mg 0.552mg 3%
Magnesium 10mg 18mg 2%
Vitamin E 0.02mg 0.34mg 2%
Vitamin K 0.4µg 2.3µg 2%
Choline 6.1mg 16.2mg 2%
Fructose 1.29g 2%
Protein 1.1g 1.49g 1%
Calcium 23mg 14mg 1%
Vitamin A 0µg 6µg 1%
Folate 19µg 16µg 1%
Protein per 100 calories 2.8g 1.3g N/A
Calories per 10 g protein 364kcal 779kcal N/A
Weight per 100 calories 250g 86g N/A
Fats 0.1g 0.14g 0%
Net carbs 7.64g 23.58g N/A
Sugar 4.24g 0.49g N/A
Zinc 0.17mg 0.2mg 0%
Sodium 4mg 8mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B2 0.027mg 0.028mg 0%
Saturated fat 0.042g 0.029g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.017g 0.06g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.021mg 0.052mg 0%
Isoleucine 0.014mg 0.05mg 0%
Leucine 0.025mg 0.094mg 0%
Lysine 0.039mg 0.058mg 0%
Methionine 0.002mg 0.02mg 0%
Phenylalanine 0.025mg 0.069mg 0%
Valine 0.021mg 0.06mg 0%
Histidine 0.014mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +160%
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +252.9%

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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.