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  6. Sweet potato vs. Welsh onion

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

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Significant differences between sweet potato and welsh onion

  • Sweet potato has more vitamin A, vitamin B5, vitamin B6, copper, and manganese; however, welsh onion is richer in vitamin K, vitamin C, and iron.
  • Sweet potato covers your daily vitamin A needs 261% more than welsh onion.
  • Welsh onion has 5 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while welsh onion has 0.169mg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Onions, welsh, raw.

Infographic

Sweet potato vs Welsh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 CalciumCalcium +66.7%
Contains more PotassiumPotassium +59%
Contains more CopperCopper +115.7%
Contains more ManganeseManganese +88.3%
Contains more IronIron +100%
Contains more ZincZinc +73.3%
Contains less SodiumSodium -69.1%
~equal in Magnesium ~23mg
~equal in Phosphorus ~49mg
~equal in Selenium ~0.6µg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +373.4%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more CholineCholine +132.1%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +10644.4%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Welsh onion DV% diff.
Vitamin K 1.8µg 193.4µg 160%
Vitamin A 709µg 79%
Vitamin C 2.4mg 27mg 27%
Vitamin B5 0.8mg 0.169mg 13%
Vitamin B6 0.209mg 0.072mg 11%
Copper 0.151mg 0.07mg 9%
Iron 0.61mg 1.22mg 8%
Carbs 20.12g 6.5g 5%
Manganese 0.258mg 0.137mg 5%
Starch 12.65g 5%
Potassium 337mg 212mg 4%
Calories 86kcal 34kcal 3%
Sodium 55mg 17mg 2%
Vitamin B2 0.061mg 0.09mg 2%
Vitamin E 0.26mg 0.51mg 2%
Vitamin B1 0.078mg 0.05mg 2%
Zinc 0.3mg 0.52mg 2%
Fiber 3g 2.4g 2%
Fructose 0.7g 1%
Polyunsaturated fat 0.014g 0.156g 1%
Protein 1.57g 1.9g 1%
Calcium 30mg 18mg 1%
Vitamin B3 0.557mg 0.4mg 1%
Fats 0.05g 0.4g 1%
Folate 11µg 16µg 1%
Choline 12.3mg 5.3mg 1%
Net carbs 17.12g 4.1g N/A
Magnesium 25mg 23mg 0%
Sugar 4.18g 2.18g N/A
Phosphorus 47mg 49mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.018g 0.067g 0%
Monounsaturated fat 0.001g 0.056g 0%
Tryptophan 0.031mg 0.021mg 0%
Threonine 0.083mg 0.074mg 0%
Isoleucine 0.055mg 0.081mg 0%
Leucine 0.092mg 0.113mg 0%
Lysine 0.066mg 0.095mg 0%
Methionine 0.029mg 0.021mg 0%
Phenylalanine 0.089mg 0.061mg 0%
Valine 0.086mg 0.084mg 0%
Histidine 0.031mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +209.5%
Contains more OtherOther +40%
Contains more ProteinProtein +21%
Contains more FatsFats +700%
Contains more WaterWater +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +5500%
Contains more Poly. FatPolyunsaturated fat +1014.3%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.