Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sweet potato vs Welsh onion - In-Depth Nutrition Comparison

Compare

Significant differences between Sweet potato and Welsh onion

  • Sweet potato has more Vitamin B5, Vitamin B6, Copper, and Manganese, however Welsh onion is richer in Vitamin K, Vitamin C, and Iron.
  • Welsh onion covers your daily Vitamin K needs 160% more than Sweet potato.
  • Welsh onion has 5 times less Vitamin B5 than Sweet potato. Sweet potato has 0.8mg of Vitamin B5, while Welsh onion has 0.169mg.

Specific food types used in this comparison are Sweet potato, raw, unprepared 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sweet potato
Sweet potato
4
:
4
Welsh onion
Welsh onion
Contains more Calcium +66.7%
Contains more Potassium +59%
Contains more Copper +115.7%
Contains more Iron +100%
Contains less Sodium -69.1%
Contains more Zinc +73.3%
Equal in Magnesium - 23
Equal in Phosphorus - 49
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Calcium +66.7%
Contains more Potassium +59%
Contains more Copper +115.7%
Contains more Iron +100%
Contains less Sodium -69.1%
Contains more Zinc +73.3%
Equal in Magnesium - 23
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sweet potato
Sweet potato
5
:
5
Welsh onion
Welsh onion
Contains more Vitamin A +1123%
Contains more Vitamin B1 +56%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +373.4%
Contains more Vitamin B6 +190.3%
Contains more Vitamin E +96.2%
Contains more Vitamin C +1025%
Contains more Vitamin B2 +47.5%
Contains more Folate +45.5%
Contains more Vitamin K +10644.4%
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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +1123%
Contains more Vitamin B1 +56%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +373.4%
Contains more Vitamin B6 +190.3%
Contains more Vitamin E +96.2%
Contains more Vitamin C +1025%
Contains more Vitamin B2 +47.5%
Contains more Folate +45.5%
Contains more Vitamin K +10644.4%

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 Welsh onion
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Welsh onion Opinion
Net carbs 17.12g 4.1g Sweet potato
Protein 1.57g 1.9g Welsh onion
Fats 0.05g 0.4g Welsh onion
Carbs 20.12g 6.5g Sweet potato
Calories 86kcal 34kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 2.18g Welsh onion
Fiber 3g 2.4g Sweet potato
Calcium 30mg 18mg Sweet potato
Iron 0.61mg 1.22mg Welsh onion
Magnesium 25mg 23mg Sweet potato
Phosphorus 47mg 49mg Welsh onion
Potassium 337mg 212mg Sweet potato
Sodium 55mg 17mg Welsh onion
Zinc 0.3mg 0.52mg Welsh onion
Copper 0.151mg 0.07mg Sweet potato
Vitamin A 14187IU 1160IU Sweet potato
Vitamin E 0.26mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 27mg Welsh onion
Vitamin B1 0.078mg 0.05mg Sweet potato
Vitamin B2 0.061mg 0.09mg Welsh onion
Vitamin B3 0.557mg 0.4mg Sweet potato
Vitamin B5 0.8mg 0.169mg Sweet potato
Vitamin B6 0.209mg 0.072mg Sweet potato
Folate 11µg 16µg Welsh onion
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 193.4µg Welsh onion
Tryptophan 0.031mg 0.021mg Sweet potato
Threonine 0.083mg 0.074mg Sweet potato
Isoleucine 0.055mg 0.081mg Welsh onion
Leucine 0.092mg 0.113mg Welsh onion
Lysine 0.066mg 0.095mg Welsh onion
Methionine 0.029mg 0.021mg Sweet potato
Phenylalanine 0.089mg 0.061mg Sweet potato
Valine 0.086mg 0.084mg Sweet potato
Histidine 0.031mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.067g Sweet potato
Monounsaturated Fat 0.001g 0.056g Welsh onion
Polyunsaturated fat 0.014g 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

People also compare

Sweet potato
Sweet potato vs Potato
Potato
Sweet potato
Sweet potato vs Carrot
Carrot
Sweet potato
Sweet potato vs Cassava
Cassava
Welsh onion
Welsh onion vs Onion
Onion
Welsh onion
Welsh onion vs Coriander
Coriander
Welsh onion
Welsh onion vs Garlic
Garlic

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
61
Welsh onion
Mineral Summary Score
21
Sweet potato
18
Welsh 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
11%
Welsh onion
Carbohydrates
20%
Sweet potato
7%
Welsh onion
Fats
0%
Sweet potato
2%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 38mg)
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 - 0.049g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.