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Sweet potato vs Welsh onion - In-Depth Nutrition Comparison

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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
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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" 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 more Zinc +73.3%
Contains less Sodium -69.1%
Equal in Magnesium - 23
Equal in Phosphorus - 49
Sweet potato
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Welsh onion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Calcium +66.7%
Contains more Potassium +59%
Contains more Copper +115.7%
Contains more Iron +100%
Contains more Zinc +73.3%
Contains less Sodium -69.1%
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 C +1025%
Contains more Vitamin E +96.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin K +10644.4%
Contains more Folate +45.5%
Sweet potato
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Welsh onion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
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 C +1025%
Contains more Vitamin E +96.2%
Contains more Vitamin B2 +47.5%
Contains more Vitamin K +10644.4%
Contains more Folate +45.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Sweet potato Welsh onion Opinion
Calories 86 34 Sweet potato
Protein 1.57 1.9 Welsh onion
Fats 0.05 0.4 Welsh onion
Vitamin C 2.4 27 Welsh onion
Net carbs 17.1200008392334 4.099999904632568 Sweet potato
Carbs 20.12 6.5 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 1.22 Welsh onion
Calcium 30 18 Sweet potato
Potassium 337 212 Sweet potato
Magnesium 25 23 Sweet potato
Sugar 4.18 2.18 Welsh onion
Fiber 3 2.4 Sweet potato
Copper 0.151 0.07 Sweet potato
Zinc 0.3 0.52 Welsh onion
Starch 12.65 Sweet potato
Phosphorus 47 49 Welsh onion
Sodium 55 17 Welsh onion
Vitamin A 14187 1160 Sweet potato
Vitamin E 0.26 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.078 0.05 Sweet potato
Vitamin B2 0.061 0.09 Welsh onion
Vitamin B3 0.557 0.4 Sweet potato
Vitamin B5 0.8 0.169 Sweet potato
Vitamin B6 0.209 0.072 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 193.4 Welsh onion
Folate 11 16 Welsh onion
Trans Fat 0 0
Saturated Fat 0.018 0.067 Sweet potato
Monounsaturated Fat 0.001 0.056 Welsh onion
Polyunsaturated fat 0.014 0.156 Welsh onion
Tryptophan 0.031 0.021 Sweet potato
Threonine 0.083 0.074 Sweet potato
Isoleucine 0.055 0.081 Welsh onion
Leucine 0.092 0.113 Welsh onion
Lysine 0.066 0.095 Welsh onion
Methionine 0.029 0.021 Sweet potato
Phenylalanine 0.089 0.061 Sweet potato
Valine 0.086 0.084 Sweet potato
Histidine 0.031 0.033 Welsh onion
Fructose 0.7 Sweet potato

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.