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Sweet potato leaves vs. Welsh onion — In-Depth Nutrition Comparison

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How are Sweet potato leaves and Welsh onion different?

  • Sweet potato leaves are richer in Vitamin K, Vitamin B2, Fiber, Magnesium, Vitamin B6, Vitamin B1, Potassium, and Calcium, while Welsh onion is higher in Vitamin C.
  • Sweet potato leaves covers your daily need of Vitamin K 91% more than Welsh onion.
  • Sweet potato leaves contain 4 times more Calcium than Welsh onion. Sweet potato leaves contain 78mg of Calcium, while Welsh onion contains 18mg.

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

Infographic

Sweet potato leaves vs Welsh onion infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +204.3%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +139.6%
Contains more PhosphorusPhosphorus +65.3%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +50%
Contains more IronIron +25.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +225.7%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +182.5%
Contains more Vitamin B5Vitamin B5 +33.1%
Contains more Vitamin B6Vitamin B6 +163.9%
Contains more Vitamin KVitamin K +56.3%
Contains more Vitamin CVitamin C +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +35.7%
Contains more OtherOther +95.7%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Poly. FatPolyunsaturated fat +46.2%
Contains less Sat. FatSaturated Fat -39.6%
Contains more Mono. FatMonounsaturated Fat +180%

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 Welsh onion
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Welsh onion Opinion
Calories 42kcal 34kcal Sweet potato leaves
Protein 2.49g 1.9g Sweet potato leaves
Fats 0.51g 0.4g Sweet potato leaves
Vitamin C 11mg 27mg Welsh onion
Net carbs 3.52g 4.1g Welsh onion
Carbs 8.82g 6.5g Sweet potato leaves
Magnesium 70mg 23mg Sweet potato leaves
Calcium 78mg 18mg Sweet potato leaves
Potassium 508mg 212mg Sweet potato leaves
Iron 0.97mg 1.22mg Welsh onion
Sugar 2.18g Sweet potato leaves
Fiber 5.3g 2.4g Sweet potato leaves
Copper 0.07mg Welsh onion
Zinc 0.52mg Welsh onion
Phosphorus 81mg 49mg Sweet potato leaves
Sodium 6mg 17mg Sweet potato leaves
Vitamin A 3778IU 1160IU Sweet potato leaves
Vitamin A RAE 189µg Sweet potato leaves
Vitamin E 0.51mg Welsh onion
Manganese 0.137mg Welsh onion
Selenium 0.9µg 0.6µg Sweet potato leaves
Vitamin B1 0.156mg 0.05mg Sweet potato leaves
Vitamin B2 0.345mg 0.09mg Sweet potato leaves
Vitamin B3 1.13mg 0.4mg Sweet potato leaves
Vitamin B5 0.225mg 0.169mg Sweet potato leaves
Vitamin B6 0.19mg 0.072mg Sweet potato leaves
Vitamin K 302.2µg 193.4µg Sweet potato leaves
Folate 16µg Welsh onion
Choline 5.3mg Welsh onion
Saturated Fat 0.111g 0.067g Welsh onion
Monounsaturated Fat 0.02g 0.056g Welsh onion
Polyunsaturated fat 0.228g 0.156g Sweet potato leaves
Tryptophan 0.035mg 0.021mg Sweet potato leaves
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.228mg 0.095mg Sweet potato leaves
Methionine 0.086mg 0.021mg Sweet potato leaves
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Sweet potato leaves
57%
Welsh onion
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.044g)
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 39)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.