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

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Differences between sweet potatoes and welsh onion

Sweet potatoes have 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 potatoes. Sweet potatoes contain 0.884mg of vitamin B5, while welsh onion contains 0.169mg.
Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of sweet potatoes is 70.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sweet potato

Welsh onion

Contains more MagnesiumMagnesium	+17.4%
Contains more CalciumCalcium	+111.1%
Contains more PotassiumPotassium	+124.1%
Contains more CopperCopper	+130%
Contains more ManganeseManganese	+262.8%

Contains more IronIron	+76.8%
Contains more ZincZinc	+62.5%
Contains less SodiumSodium	-52.8%
Contains more SeleniumSelenium	+200%

~equal in Phosphorus ~49mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sweet potato

Welsh onion

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+39.2%
Contains more Vitamin B1Vitamin B1	+114%
Contains more Vitamin B2Vitamin B2	+17.8%
Contains more Vitamin B3Vitamin B3	+271.8%
Contains more Vitamin B5Vitamin B5	+423.1%
Contains more Vitamin B6Vitamin B6	+297.2%

Contains more Vitamin CVitamin C	+37.8%
Contains more Vitamin KVitamin K	+8308.7%
Contains more FolateFolate	+166.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	2.3µg	193.4µg	159%
Vitamin A	961µg		107%
Manganese	0.497mg	0.137mg	16%
Vitamin B6	0.286mg	0.072mg	16%
Vitamin B5	0.884mg	0.169mg	14%
Copper	0.161mg	0.07mg	10%
Vitamin C	19.6mg	27mg	8%
Potassium	475mg	212mg	8%
Iron	0.69mg	1.22mg	7%
Vitamin B3	1.487mg	0.4mg	7%
Carbs	20.71g	6.5g	5%
Vitamin B1	0.107mg	0.05mg	5%
Fiber	3.3g	2.4g	4%
Calories	90kcal	34kcal	3%
Starch	7.05g		3%
Folate	6µg	16µg	3%
Calcium	38mg	18mg	2%
Zinc	0.32mg	0.52mg	2%
Magnesium	27mg	23mg	1%
Phosphorus	54mg	49mg	1%
Sodium	36mg	17mg	1%
Vitamin E	0.71mg	0.51mg	1%
Selenium	0.2µg	0.6µg	1%
Vitamin B2	0.106mg	0.09mg	1%
Choline	13.1mg	5.3mg	1%
Fructose	0.5g		1%
Protein	2.01g	1.9g	0%
Protein per 100 calories	2.2g	5.6g	N/A
Calories per 10 g protein	448kcal	179kcal	N/A
Weight per 100 calories	111g	294g	N/A
Fats	0.15g	0.4g	0%
Net carbs	17.41g	4.1g	N/A
Sugar	6.48g	2.18g	N/A
Saturated fat	0.052g	0.067g	0%
Monounsaturated fat	0.002g	0.056g	0%
Polyunsaturated fat	0.092g	0.156g	0%
Tryptophan	0.04mg	0.021mg	0%
Threonine	0.107mg	0.074mg	0%
Isoleucine	0.07mg	0.081mg	0%
Leucine	0.118mg	0.113mg	0%
Lysine	0.084mg	0.095mg	0%
Methionine	0.037mg	0.021mg	0%
Phenylalanine	0.114mg	0.061mg	0%
Valine	0.11mg	0.084mg	0%
Histidine	0.039mg	0.033mg	0%