Sweet potato vs. Sweet onion — In-Depth Nutrition Comparison
Compare
Important differences between Sweet potato and Sweet onion
- Sweet onion has less Vitamin A, Manganese, Vitamin C, Vitamin B5, Vitamin B6, Copper, Potassium, Fiber, Vitamin B3, and Vitamin B2.
- Sweet potato's daily need coverage for Vitamin A is 107% more.
- Sweet potato has 11 times more Vitamin B3 than Sweet onion. Sweet potato has 1.487mg of Vitamin B3, while Sweet onion has 0.133mg.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Onions, sweet, raw.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +299.2% |
| Contains more IronIron | +165.4% |
| Contains more CopperCopper | +187.5% |
| Contains more ZincZinc | +146.2% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +553.9% |
| Contains less SodiumSodium | -77.8% |
| 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 | +308.3% |
| Contains more Vitamin AVitamin A | +1921700% |
| Contains more Vitamin EVitamin E | +3450% |
| Contains more Vitamin B1Vitamin B1 | +161% |
| Contains more Vitamin B2Vitamin B2 | +430% |
| Contains more Vitamin B3Vitamin B3 | +1018% |
| Contains more Vitamin B5Vitamin B5 | +802% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more CholineCholine | +138.2% |
| Contains more FolateFolate | +283.3% |
~equal in
Vitamin D
~0µg
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:
0.8 g
Fats:
0.08 g
Carbs:
7.55 g
Water:
91.24 g
Other:
0.33 g
| Contains more ProteinProtein | +151.3% |
| Contains more FatsFats | +87.5% |
| Contains more CarbsCarbs | +174.3% |
| Contains more OtherOther | +309.1% |
| Contains more WaterWater | +20.4% |
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:
0.72 g
Glucose:
2.26 g
Fructose:
2.02 g
Lactose:
0.02 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +216.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +296.5% |
| Contains more FructoseFructose | +304% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 90kcal | 32kcal |
|
| Protein | 2.01g | 0.8g |
|
| Fats | 0.15g | 0.08g |
|
| Vitamin C | 19.6mg | 4.8mg |
|
| Net carbs | 17.41g | 6.65g |
|
| Carbs | 20.71g | 7.55g |
|
| Magnesium | 27mg | 9mg |
|
| Calcium | 38mg | 20mg |
|
| Potassium | 475mg | 119mg |
|
| Iron | 0.69mg | 0.26mg |
|
| Sugar | 6.48g | 5.02g |
|
| Fiber | 3.3g | 0.9g |
|
| Copper | 0.161mg | 0.056mg |
|
| Zinc | 0.32mg | 0.13mg |
|
| Starch | 7.05g | 0g |
|
| Phosphorus | 54mg | 27mg |
|
| Sodium | 36mg | 8mg |
|
| Vitamin A | 19218IU | 1IU |
|
| Vitamin A | 961µg | 0µg |
|
| Vitamin E | 0.71mg | 0.02mg |
|
| Manganese | 0.497mg | 0.076mg |
|
| Selenium | 0.2µg | 0.5µg |
|
| Vitamin B1 | 0.107mg | 0.041mg |
|
| Vitamin B2 | 0.106mg | 0.02mg |
|
| Vitamin B3 | 1.487mg | 0.133mg |
|
| Vitamin B5 | 0.884mg | 0.098mg |
|
| Vitamin B6 | 0.286mg | 0.13mg |
|
| Vitamin K | 2.3µg | 0.3µg |
|
| Folate | 6µg | 23µg |
|
| Choline | 13.1mg | 5.5mg |
|
| Saturated Fat | 0.052g |
|
|
| Monounsaturated Fat | 0.002g |
|
|
| Polyunsaturated fat | 0.092g |
|
|
| Tryptophan | 0.04mg | 0.009mg |
|
| Threonine | 0.107mg | 0.018mg |
|
| Isoleucine | 0.07mg | 0.014mg |
|
| Leucine | 0.118mg | 0.025mg |
|
| Lysine | 0.084mg | 0.033mg |
|
| Methionine | 0.037mg | 0.009mg |
|
| Phenylalanine | 0.114mg | 0.024mg |
|
| Valine | 0.11mg | 0.02mg |
|
| Histidine | 0.039mg | 0.011mg |
|
| Fructose | 0.5g | 2.02g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
111%
7%
Minerals Daily Need Coverage Score
25%
8%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Sweet onion is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Sweet onion contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Sweet onion is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Sweet onion is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)