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  6. Sweet potato vs. Sweet onion

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

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Important differences between Sweet potato and Sweet onion

  • Sweet onion has less Vitamin A RAE, Manganese, Vitamin C, Vitamin B5, Vitamin B6, Copper, Potassium, Fiber, Vitamin B3, and Vitamin B2.
  • Sweet potato's daily need coverage for Vitamin A RAE 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

Sweet potato vs Sweet 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.
Sweet potato
Sweet potato
8
:
2
Sweet onion
Sweet onion
Contains more Calcium +90%
Contains more Iron +165.4%
Contains more Magnesium +200%
Contains more Phosphorus +100%
Contains more Potassium +299.2%
Contains more Zinc +146.2%
Contains more Copper +187.5%
Contains more Manganese +553.9%
Contains less Sodium -77.8%
Contains more Selenium +150%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +90%
Contains more Iron +165.4%
Contains more Magnesium +200%
Contains more Phosphorus +100%
Contains more Potassium +299.2%
Contains more Zinc +146.2%
Contains more Copper +187.5%
Contains more Manganese +553.9%
Contains less Sodium -77.8%
Contains more Selenium +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.
Sweet potato
Sweet potato
10
:
1
Sweet onion
Sweet onion
Contains more Vitamin A +1921700%
Contains more Vitamin E +3450%
Contains more Vitamin C +308.3%
Contains more Vitamin B1 +161%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +1018%
Contains more Vitamin B5 +802%
Contains more Vitamin B6 +120%
Contains more Vitamin K +666.7%
Contains more Folate +283.3%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +1921700%
Contains more Vitamin E +3450%
Contains more Vitamin C +308.3%
Contains more Vitamin B1 +161%
Contains more Vitamin B2 +430%
Contains more Vitamin B3 +1018%
Contains more Vitamin B5 +802%
Contains more Vitamin B6 +120%
Contains more Vitamin K +666.7%
Contains more Folate +283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
1
Sweet onion
Sweet onion
Contains more Protein +151.3%
Contains more Fats +87.5%
Contains more Carbs +174.3%
Contains more Other +309.1%
Contains more Water +20.4%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +151.3%
Contains more Fats +87.5%
Contains more Carbs +174.3%
Contains more Other +309.1%
Contains more Water +20.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
3
Sweet onion
Sweet onion
Contains more Starch +∞%
Contains more Sucrose +216.7%
Contains more Maltose +∞%
Contains more Glucose +296.5%
Contains more Fructose +304%
Contains more Lactose +∞%
Sweet potato
52% 17% 4% 4% 23%
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
Sweet onion
14% 45% 40%
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 Starch +∞%
Contains more Sucrose +216.7%
Contains more Maltose +∞%
Contains more Glucose +296.5%
Contains more Fructose +304%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Sweet onion
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Sweet onion Opinion
Net carbs 17.41g 6.65g Sweet potato
Protein 2.01g 0.8g Sweet potato
Fats 0.15g 0.08g Sweet potato
Carbs 20.71g 7.55g Sweet potato
Calories 90kcal 32kcal Sweet potato
Starch 7.05g 0g Sweet potato
Fructose 0.5g 2.02g Sweet onion
Sugar 6.48g 5.02g Sweet onion
Fiber 3.3g 0.9g Sweet potato
Calcium 38mg 20mg Sweet potato
Iron 0.69mg 0.26mg Sweet potato
Magnesium 27mg 9mg Sweet potato
Phosphorus 54mg 27mg Sweet potato
Potassium 475mg 119mg Sweet potato
Sodium 36mg 8mg Sweet onion
Zinc 0.32mg 0.13mg Sweet potato
Copper 0.161mg 0.056mg Sweet potato
Manganese 0.497mg 0.076mg Sweet potato
Selenium 0.2µg 0.5µg Sweet onion
Vitamin A 19218IU 1IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg 0.02mg Sweet potato
Vitamin C 19.6mg 4.8mg Sweet potato
Vitamin B1 0.107mg 0.041mg Sweet potato
Vitamin B2 0.106mg 0.02mg Sweet potato
Vitamin B3 1.487mg 0.133mg Sweet potato
Vitamin B5 0.884mg 0.098mg Sweet potato
Vitamin B6 0.286mg 0.13mg Sweet potato
Folate 6µg 23µg Sweet onion
Vitamin K 2.3µg 0.3µg Sweet potato
Tryptophan 0.04mg 0.009mg Sweet potato
Threonine 0.107mg 0.018mg Sweet potato
Isoleucine 0.07mg 0.014mg Sweet potato
Leucine 0.118mg 0.025mg Sweet potato
Lysine 0.084mg 0.033mg Sweet potato
Methionine 0.037mg 0.009mg Sweet potato
Phenylalanine 0.114mg 0.024mg Sweet potato
Valine 0.11mg 0.02mg Sweet potato
Histidine 0.039mg 0.011mg Sweet potato
Saturated Fat 0.052g Sweet onion
Monounsaturated Fat 0.002g Sweet potato
Polyunsaturated fat 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
120%
Sweet potato
7%
Sweet onion
Minerals Daily Need Coverage Score
25%
Sweet potato
8%
Sweet onion

Comparison summary

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 is lower in Sugar?
Sweet onion
Sweet onion is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168483/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.