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

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

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

All nutrients comparison - raw data values

Nutrient Onion Yam Opinion
Net carbs 7.64g 23.78g Yam
Protein 1.1g 1.53g Yam
Fats 0.1g 0.17g Yam
Carbs 9.34g 27.88g Yam
Calories 40kcal 118kcal Yam
Starch 0g g Onion
Fructose 1.29g g Onion
Sugar 4.24g 0.5g Yam
Fiber 1.7g 4.1g Yam
Calcium 23mg 17mg Onion
Iron 0.21mg 0.54mg Yam
Magnesium 10mg 21mg Yam
Phosphorus 29mg 55mg Yam
Potassium 146mg 816mg Yam
Sodium 4mg 9mg Onion
Zinc 0.17mg 0.24mg Yam
Copper 0.039mg 0.178mg Yam
Vitamin A 2IU 138IU Yam
Vitamin E 0.02mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 17.1mg Yam
Vitamin B1 0.046mg 0.112mg Yam
Vitamin B2 0.027mg 0.032mg Yam
Vitamin B3 0.116mg 0.552mg Yam
Vitamin B5 0.123mg 0.314mg Yam
Vitamin B6 0.12mg 0.293mg Yam
Folate 19µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 2.3µg Yam
Tryptophan 0.014mg 0.012mg Onion
Threonine 0.021mg 0.054mg Yam
Isoleucine 0.014mg 0.052mg Yam
Leucine 0.025mg 0.096mg Yam
Lysine 0.039mg 0.059mg Yam
Methionine 0.002mg 0.021mg Yam
Phenylalanine 0.025mg 0.071mg Yam
Valine 0.021mg 0.062mg Yam
Histidine 0.014mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.037g Yam
Monounsaturated Fat 0.013g 0.006g Onion
Polyunsaturated fat 0.017g 0.076g 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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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

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)

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.