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Welsh onion vs Sweet potato - In-Depth Nutrition Comparison

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Significant differences between Welsh onion and Sweet potato

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, however Sweet potato is richer in Vitamin B5, Vitamin B6, Copper, and Manganese.
  • Welsh onion covers your daily Vitamin K needs 160% more than Sweet potato.
  • Sweet potato has 11 times less Vitamin C than Welsh onion. Welsh onion has 27mg of Vitamin C, while Sweet potato has 2.4mg.

Specific food types used in this comparison are Onions, welsh, raw and Sweet potato, raw, unprepared.

Infographic

Welsh onion vs Sweet potato 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
:
Contains more Iron +100%
Contains more Zinc +73.3%
Contains less Sodium -69.1%
Contains more Calcium +66.7%
Contains more Potassium +59%
Contains more Copper +115.7%
Equal in Magnesium - 25
Equal in Phosphorus - 47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +100%
Contains more Zinc +73.3%
Contains less Sodium -69.1%
Contains more Calcium +66.7%
Contains more Potassium +59%
Contains more Copper +115.7%
Equal in Magnesium - 25
Equal in Phosphorus - 47

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
:
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%
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%
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%
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%
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%
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%

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
61
Welsh onion
85
Sweet potato
Mineral Summary Score
18
Welsh onion
21
Sweet potato

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
11%
Welsh onion
9%
Sweet potato
Carbohydrates
7%
Welsh onion
20%
Sweet potato
Fats
2%
Welsh onion
0%
Sweet potato

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.
Welsh onion Sweet potato
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
Welsh onion Sweet potato
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 Welsh onion Sweet potato Opinion
Calories 34 86 Sweet potato
Protein 1.9 1.57 Welsh onion
Fats 0.4 0.05 Welsh onion
Vitamin C 27 2.4 Welsh onion
Carbs 6.5 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.61 Welsh onion
Calcium 18 30 Sweet potato
Potassium 212 337 Sweet potato
Magnesium 23 25 Sweet potato
Sugar 2.18 4.18 Welsh onion
Fiber 2.4 3 Sweet potato
Copper 0.07 0.151 Sweet potato
Zinc 0.52 0.3 Welsh onion
Starch 12.65 Sweet potato
Phosphorus 49 47 Welsh onion
Sodium 17 55 Welsh onion
Vitamin A 1160 14187 Sweet potato
Vitamin E 0.51 0.26 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.078 Sweet potato
Vitamin B2 0.09 0.061 Welsh onion
Vitamin B3 0.4 0.557 Sweet potato
Vitamin B5 0.169 0.8 Sweet potato
Vitamin B6 0.072 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 193.4 1.8 Welsh onion
Folate 16 11 Welsh onion
Trans Fat 0 0
Saturated Fat 0.067 0.018 Sweet potato
Monounsaturated Fat 0.056 0.001 Welsh onion
Polyunsaturated fat 0.156 0.014 Welsh onion
Tryptophan 0.021 0.031 Sweet potato
Threonine 0.074 0.083 Sweet potato
Isoleucine 0.081 0.055 Welsh onion
Leucine 0.113 0.092 Welsh onion
Lysine 0.095 0.066 Welsh onion
Methionine 0.021 0.029 Sweet potato
Phenylalanine 0.061 0.089 Sweet potato
Valine 0.084 0.086 Sweet potato
Histidine 0.033 0.031 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.