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  6. Sweet potato vs. Welsh onion

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

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Differences between Sweet potato and Welsh onion

  • Sweet potato has more Vitamin B6, Manganese, Vitamin B5, Copper, Potassium, and Vitamin B3, while Welsh onion has more Vitamin K, Vitamin C, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 159% higher.
  • Welsh onion contains 5 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.884mg of Vitamin B5, while Welsh onion contains 0.169mg.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Onions, welsh, raw.

Infographic

Sweet potato vs Welsh 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
6
:
4
Welsh onion
Welsh onion
Contains more Calcium +111.1%
Contains more Magnesium +17.4%
Contains more Phosphorus +10.2%
Contains more Potassium +124.1%
Contains more Copper +130%
Contains more Manganese +262.8%
Contains more Iron +76.8%
Contains less Sodium -52.8%
Contains more Zinc +62.5%
Contains more Selenium +200%
Equal in Phosphorus - 49
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +111.1%
Contains more Magnesium +17.4%
Contains more Phosphorus +10.2%
Contains more Potassium +124.1%
Contains more Copper +130%
Contains more Manganese +262.8%
Contains more Iron +76.8%
Contains less Sodium -52.8%
Contains more Zinc +62.5%
Contains more Selenium +200%
Equal in Phosphorus - 49

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
7
:
3
Welsh onion
Welsh onion
Contains more Vitamin A +1556.7%
Contains more Vitamin E +39.2%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +423.1%
Contains more Vitamin B6 +297.2%
Contains more Vitamin C +37.8%
Contains more Folate +166.7%
Contains more Vitamin K +8308.7%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +1556.7%
Contains more Vitamin E +39.2%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +423.1%
Contains more Vitamin B6 +297.2%
Contains more Vitamin C +37.8%
Contains more Folate +166.7%
Contains more Vitamin K +8308.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Welsh onion
Welsh onion
Contains more Carbs +218.6%
Contains more Other +92.9%
Contains more Fats +166.7%
Contains more Water +19.4%
Equal in Protein - 1.9
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Carbs +218.6%
Contains more Other +92.9%
Contains more Fats +166.7%
Contains more Water +19.4%
Equal in Protein - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +69.6%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +69.6%

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 Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Welsh onion Opinion
Net carbs 17.41g 4.1g Sweet potato
Protein 2.01g 1.9g Sweet potato
Fats 0.15g 0.4g Welsh onion
Carbs 20.71g 6.5g Sweet potato
Calories 90kcal 34kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 2.18g Welsh onion
Fiber 3.3g 2.4g Sweet potato
Calcium 38mg 18mg Sweet potato
Iron 0.69mg 1.22mg Welsh onion
Magnesium 27mg 23mg Sweet potato
Phosphorus 54mg 49mg Sweet potato
Potassium 475mg 212mg Sweet potato
Sodium 36mg 17mg Welsh onion
Zinc 0.32mg 0.52mg Welsh onion
Copper 0.161mg 0.07mg Sweet potato
Manganese 0.497mg 0.137mg Sweet potato
Selenium 0.2µg 0.6µg Welsh onion
Vitamin A 19218IU 1160IU Sweet potato
Vitamin A RAE 961µg Sweet potato
Vitamin E 0.71mg 0.51mg Sweet potato
Vitamin C 19.6mg 27mg Welsh onion
Vitamin B1 0.107mg 0.05mg Sweet potato
Vitamin B2 0.106mg 0.09mg Sweet potato
Vitamin B3 1.487mg 0.4mg Sweet potato
Vitamin B5 0.884mg 0.169mg Sweet potato
Vitamin B6 0.286mg 0.072mg Sweet potato
Folate 6µg 16µg Welsh onion
Vitamin K 2.3µg 193.4µg Welsh onion
Tryptophan 0.04mg 0.021mg Sweet potato
Threonine 0.107mg 0.074mg Sweet potato
Isoleucine 0.07mg 0.081mg Welsh onion
Leucine 0.118mg 0.113mg Sweet potato
Lysine 0.084mg 0.095mg Welsh onion
Methionine 0.037mg 0.021mg Sweet potato
Phenylalanine 0.114mg 0.061mg Sweet potato
Valine 0.11mg 0.084mg Sweet potato
Histidine 0.039mg 0.033mg Sweet potato
Saturated Fat 0.052g 0.067g Sweet potato
Monounsaturated Fat 0.002g 0.056g Welsh onion
Polyunsaturated fat 0.092g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Welsh 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
61%
Welsh onion
Minerals Daily Need Coverage Score
25%
Sweet potato
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 31)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.015g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.