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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 A, vitamin B6, manganese, vitamin B5, copper, potassium, and vitamin B3, while welsh onion has more vitamin K, vitamin C, and iron.
  • Sweet potatoes' daily need coverage for vitamin A is 361% 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.

Infographic

Sweet potato vs Welsh onion infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 CholineCholine +147.2%
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 Sweet potato Welsh onion DV% diff.
Vitamin K 2.3µg 193.4µg 159%
Vitamin A 961µg 107%
Vitamin B6 0.286mg 0.072mg 16%
Manganese 0.497mg 0.137mg 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%
Vitamin B1 0.107mg 0.05mg 5%
Carbs 20.71g 6.5g 5%
Fiber 3.3g 2.4g 4%
Folate 6µg 16µg 3%
Calories 90kcal 34kcal 3%
Starch 7.05g 3%
Calcium 38mg 18mg 2%
Zinc 0.32mg 0.52mg 2%
Phosphorus 54mg 49mg 1%
Sodium 36mg 17mg 1%
Magnesium 27mg 23mg 1%
Choline 13.1mg 5.3mg 1%
Vitamin B2 0.106mg 0.09mg 1%
Vitamin E 0.71mg 0.51mg 1%
Fructose 0.5g 1%
Selenium 0.2µg 0.6µg 1%
Protein 2.01g 1.9g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 CarbsCarbs +218.6%
Contains more OtherOther +92.9%
Contains more FatsFats +166.7%
Contains more WaterWater +19.4%
~equal in Protein ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -22.4%
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +69.6%

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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.