Sweet potato vs. Onion — In-Depth Nutrition Comparison
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Significant differences between sweet potatoes and onions
- The amount of vitamin A, manganese, vitamin B5, vitamin C, copper, vitamin B6, potassium, vitamin B3, fiber, and vitamin B2 in sweet potatoes is higher than in onions.
- Sweet potatoes cover your daily vitamin A needs 384% more than onions.
- Onions have 13 times less vitamin B3 than sweet potatoes. Sweet potatoes have 1.487mg of vitamin B3, while onions have 0.116mg.
- Sweet potatoes have a higher glycemic index. The glycemic index of sweet potatoes is 70, while the glycemic index of onions is 15.
Specific food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Onions, raw.
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.
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +65.2% |
| Contains more PotassiumPotassium | +225.3% |
| Contains more IronIron | +228.6% |
| Contains more CopperCopper | +312.8% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +86.2% |
| Contains more ManganeseManganese | +285.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin CVitamin C | +164.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3450% |
| Contains more Vitamin B1Vitamin B1 | +132.6% |
| Contains more Vitamin B2Vitamin B2 | +292.6% |
| Contains more Vitamin B3Vitamin B3 | +1181.9% |
| Contains more Vitamin B5Vitamin B5 | +618.7% |
| Contains more Vitamin B6Vitamin B6 | +138.3% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more CholineCholine | +114.8% |
| Contains more FolateFolate | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Manganese | 0.497mg | 0.129mg | 16% |
| Vitamin B5 | 0.884mg | 0.123mg | 15% |
| Vitamin C | 19.6mg | 7.4mg | 14% |
| Copper | 0.161mg | 0.039mg | 14% |
| Vitamin B6 | 0.286mg | 0.12mg | 13% |
| Potassium | 475mg | 146mg | 10% |
| Vitamin B3 | 1.487mg | 0.116mg | 9% |
| Fiber | 3.3g | 1.7g | 6% |
| Vitamin B2 | 0.106mg | 0.027mg | 6% |
| Iron | 0.69mg | 0.21mg | 6% |
| Vitamin B1 | 0.107mg | 0.046mg | 5% |
| Vitamin E | 0.71mg | 0.02mg | 5% |
| Magnesium | 27mg | 10mg | 4% |
| Carbs | 20.71g | 9.34g | 4% |
| Phosphorus | 54mg | 29mg | 4% |
| Folate | 6µg | 19µg | 3% |
| Calories | 90kcal | 40kcal | 3% |
| Starch | 7.05g | 0g | 3% |
| Vitamin K | 2.3µg | 0.4µg | 2% |
| Protein | 2.01g | 1.1g | 2% |
| Calcium | 38mg | 23mg | 2% |
| Sodium | 36mg | 4mg | 1% |
| Polyunsaturated fat | 0.092g | 0.017g | 1% |
| Choline | 13.1mg | 6.1mg | 1% |
| Fructose | 0.5g | 1.29g | 1% |
| Zinc | 0.32mg | 0.17mg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Fats | 0.15g | 0.1g | 0% |
| Net carbs | 17.41g | 7.64g | N/A |
| Sugar | 6.48g | 4.24g | N/A |
| Saturated fat | 0.052g | 0.042g | 0% |
| Monounsaturated fat | 0.002g | 0.013g | 0% |
| Tryptophan | 0.04mg | 0.014mg | 0% |
| Threonine | 0.107mg | 0.021mg | 0% |
| Isoleucine | 0.07mg | 0.014mg | 0% |
| Leucine | 0.118mg | 0.025mg | 0% |
| Lysine | 0.084mg | 0.039mg | 0% |
| Methionine | 0.037mg | 0.002mg | 0% |
| Phenylalanine | 0.114mg | 0.025mg | 0% |
| Valine | 0.11mg | 0.021mg | 0% |
| Histidine | 0.039mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.1 g
Fats:
0.1 g
Carbs:
9.34 g
Water:
89.11 g
Other:
0.35 g
| Contains more ProteinProtein | +82.7% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +121.7% |
| Contains more OtherOther | +285.7% |
| Contains more WaterWater | +17.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Poly. FatPolyunsaturated fat | +441.2% |
| Contains less Sat. FatSaturated fat | -19.2% |
| Contains more Mono. FatMonounsaturated fat | +550% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.99 g
Glucose:
1.97 g
Fructose:
1.29 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +130.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +245.6% |
| Contains more FructoseFructose | +158% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
