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  6. Sweet potato leaves vs. Onion

Sweet potato leaves vs. Onion — In-Depth Nutrition Comparison

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What are the differences between Sweet potato leaves and Onion?

  • Sweet potato leaves are richer than Onion in Vitamin K, Vitamin B2, Vitamin A RAE, Fiber, Magnesium, Potassium, Iron, Vitamin B1, Phosphorus, and Vitamin B3.
  • Sweet potato leaves' daily need coverage for Vitamin K is 251% more.

We used Sweet potato leaves, raw and Onions, raw types in this article.

Infographic

Sweet potato leaves vs Onion 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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Onion
Onion
Contains more Calcium +239.1%
Contains more Iron +361.9%
Contains more Magnesium +600%
Contains more Phosphorus +179.3%
Contains more Potassium +247.9%
Contains more Selenium +80%
Contains less Sodium -33.3%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +239.1%
Contains more Iron +361.9%
Contains more Magnesium +600%
Contains more Phosphorus +179.3%
Contains more Potassium +247.9%
Contains more Selenium +80%
Contains less Sodium -33.3%

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.
Sweet potato leaves
Sweet potato leaves
8
:
2
Onion
Onion
Contains more Vitamin A +188800%
Contains more Vitamin C +48.6%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +1177.8%
Contains more Vitamin B3 +874.1%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +58.3%
Contains more Vitamin K +75450%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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%
Contains more Vitamin A +188800%
Contains more Vitamin C +48.6%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +1177.8%
Contains more Vitamin B3 +874.1%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +58.3%
Contains more Vitamin K +75450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
3
:
2
Onion
Onion
Contains more Protein +126.4%
Contains more Fats +410%
Contains more Other +291.4%
Equal in Carbs - 9.34
Equal in Water - 89.11
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +126.4%
Contains more Fats +410%
Contains more Other +291.4%
Equal in Carbs - 9.34
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +1241.2%
Contains less Saturated Fat -62.2%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +1241.2%
Contains less Saturated Fat -62.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Onion
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Onion Opinion
Net carbs 3.52g 7.64g Onion
Protein 2.49g 1.1g Sweet potato leaves
Fats 0.51g 0.1g Sweet potato leaves
Carbs 8.82g 9.34g Onion
Calories 42kcal 40kcal Sweet potato leaves
Fructose 1.29g Onion
Sugar 4.24g Sweet potato leaves
Fiber 5.3g 1.7g Sweet potato leaves
Calcium 78mg 23mg Sweet potato leaves
Iron 0.97mg 0.21mg Sweet potato leaves
Magnesium 70mg 10mg Sweet potato leaves
Phosphorus 81mg 29mg Sweet potato leaves
Potassium 508mg 146mg Sweet potato leaves
Sodium 6mg 4mg Onion
Zinc 0.17mg Onion
Copper 0.039mg Onion
Manganese 0.129mg Onion
Selenium 0.9µg 0.5µg Sweet potato leaves
Vitamin A 3778IU 2IU Sweet potato leaves
Vitamin A RAE 189µg 0µg Sweet potato leaves
Vitamin E 0.02mg Onion
Vitamin C 11mg 7.4mg Sweet potato leaves
Vitamin B1 0.156mg 0.046mg Sweet potato leaves
Vitamin B2 0.345mg 0.027mg Sweet potato leaves
Vitamin B3 1.13mg 0.116mg Sweet potato leaves
Vitamin B5 0.225mg 0.123mg Sweet potato leaves
Vitamin B6 0.19mg 0.12mg Sweet potato leaves
Folate 19µg Onion
Vitamin K 302.2µg 0.4µg Sweet potato leaves
Tryptophan 0.035mg 0.014mg Sweet potato leaves
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.228mg 0.039mg Sweet potato leaves
Methionine 0.086mg 0.002mg Sweet potato leaves
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.111g 0.042g Onion
Monounsaturated Fat 0.02g 0.013g Sweet potato leaves
Polyunsaturated fat 0.228g 0.017g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves Onion
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
101%
Sweet potato leaves
8%
Onion
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
8%
Onion

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato leaves
Sweet potato leaves is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.069g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.