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Sweet potato vs Onion - In-Depth Nutrition Comparison

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How are Sweet potato and Onion different?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, Copper, Vitamin B6, Potassium, Manganese, and Fiber, however Onion is richer in Vitamin C.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
  • Sweet potato contains 7 times more Vitamin B5 than Onion. While Sweet potato contains 0.8mg of Vitamin B5, Onion contains only 0.123mg.

Sweet potato, raw, unprepared and Onions, raw are the varieties used in this article.

Infographic

Sweet potato vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +30.4%
Contains more Iron +190.5%
Contains more Magnesium +150%
Contains more Phosphorus +62.1%
Contains more Potassium +130.8%
Contains more Zinc +76.5%
Contains more Copper +287.2%
Contains less Sodium -92.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +30.4%
Contains more Iron +190.5%
Contains more Magnesium +150%
Contains more Phosphorus +62.1%
Contains more Potassium +130.8%
Contains more Zinc +76.5%
Contains more Copper +287.2%
Contains less Sodium -92.7%

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
:
2
Onion
Contains more Vitamin A +709250%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +550.4%
Contains more Vitamin B6 +74.2%
Contains more Vitamin K +350%
Contains more Vitamin C +208.3%
Contains more Folate +72.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +709250%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +69.6%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +550.4%
Contains more Vitamin B6 +74.2%
Contains more Vitamin K +350%
Contains more Vitamin C +208.3%
Contains more Folate +72.7%

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.
Sweet potato Onion
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 Sweet potato Onion Opinion
Net carbs 17.12g 7.64g Sweet potato
Protein 1.57g 1.1g Sweet potato
Fats 0.05g 0.1g Onion
Carbs 20.12g 9.34g Sweet potato
Calories 86kcal 40kcal Sweet potato
Starch 12.65g 0g Sweet potato
Fructose 0.7g 1.29g Onion
Sugar 4.18g 4.24g Sweet potato
Fiber 3g 1.7g Sweet potato
Calcium 30mg 23mg Sweet potato
Iron 0.61mg 0.21mg Sweet potato
Magnesium 25mg 10mg Sweet potato
Phosphorus 47mg 29mg Sweet potato
Potassium 337mg 146mg Sweet potato
Sodium 55mg 4mg Onion
Zinc 0.3mg 0.17mg Sweet potato
Copper 0.151mg 0.039mg Sweet potato
Vitamin A 14187IU 2IU Sweet potato
Vitamin E 0.26mg 0.02mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 7.4mg Onion
Vitamin B1 0.078mg 0.046mg Sweet potato
Vitamin B2 0.061mg 0.027mg Sweet potato
Vitamin B3 0.557mg 0.116mg Sweet potato
Vitamin B5 0.8mg 0.123mg Sweet potato
Vitamin B6 0.209mg 0.12mg Sweet potato
Folate 11µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 0.4µg Sweet potato
Tryptophan 0.031mg 0.014mg Sweet potato
Threonine 0.083mg 0.021mg Sweet potato
Isoleucine 0.055mg 0.014mg Sweet potato
Leucine 0.092mg 0.025mg Sweet potato
Lysine 0.066mg 0.039mg Sweet potato
Methionine 0.029mg 0.002mg Sweet potato
Phenylalanine 0.089mg 0.025mg Sweet potato
Valine 0.086mg 0.021mg Sweet potato
Histidine 0.031mg 0.014mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.042g Sweet potato
Monounsaturated Fat 0.001g 0.013g Onion
Polyunsaturated fat 0.014g 0.017g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Onion
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
85
Sweet potato
8
Onion
Mineral Summary Score
21
Sweet potato
8
Onion

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
9%
Sweet potato
7%
Onion
Carbohydrates
20%
Sweet potato
9%
Onion
Fats
0%
Sweet potato
0%
Onion

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 55)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.