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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 B5, Copper, Vitamin B6, Potassium, Manganese, and Fiber, however Onion is richer in Vitamin A, and Vitamin C.
  • Daily need coverage for Vitamin A 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 Iron +190.5%
Contains more Calcium +30.4%
Contains more Potassium +130.8%
Contains more Magnesium +150%
Contains more Copper +287.2%
Contains more Zinc +76.5%
Contains more Phosphorus +62.1%
Contains less Sodium -92.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +190.5%
Contains more Calcium +30.4%
Contains more Potassium +130.8%
Contains more Magnesium +150%
Contains more Copper +287.2%
Contains more Zinc +76.5%
Contains more Phosphorus +62.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Sweet potato Onion Opinion
Calories 86 40 Sweet potato
Protein 1.57 1.1 Sweet potato
Fats 0.05 0.1 Onion
Vitamin C 2.4 7.4 Onion
Net carbs 17.1200008392334 7.639999866485596 Sweet potato
Carbs 20.12 9.34 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.21 Sweet potato
Calcium 30 23 Sweet potato
Potassium 337 146 Sweet potato
Magnesium 25 10 Sweet potato
Sugar 4.18 4.24 Sweet potato
Fiber 3 1.7 Sweet potato
Copper 0.151 0.039 Sweet potato
Zinc 0.3 0.17 Sweet potato
Starch 12.65 0 Sweet potato
Phosphorus 47 29 Sweet potato
Sodium 55 4 Onion
Vitamin A 14187 2 Sweet potato
Vitamin E 0.26 0.02 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.046 Sweet potato
Vitamin B2 0.061 0.027 Sweet potato
Vitamin B3 0.557 0.116 Sweet potato
Vitamin B5 0.8 0.123 Sweet potato
Vitamin B6 0.209 0.12 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 0.4 Sweet potato
Folate 11 19 Onion
Trans Fat 0 0
Saturated Fat 0.018 0.042 Sweet potato
Monounsaturated Fat 0.001 0.013 Onion
Polyunsaturated fat 0.014 0.017 Onion
Tryptophan 0.031 0.014 Sweet potato
Threonine 0.083 0.021 Sweet potato
Isoleucine 0.055 0.014 Sweet potato
Leucine 0.092 0.025 Sweet potato
Lysine 0.066 0.039 Sweet potato
Methionine 0.029 0.002 Sweet potato
Phenylalanine 0.089 0.025 Sweet potato
Valine 0.086 0.021 Sweet potato
Histidine 0.031 0.014 Sweet potato
Fructose 0.7 1.29 Onion

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.