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  6. Welsh onion vs. Sweet potato

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 A, vitamin B5, vitamin B6, copper, and manganese.
  • Sweet potato covers your daily vitamin A needs 261% more than welsh onion.
  • Sweet potato has 107 times less vitamin K than welsh onion. Welsh onion has 193.4µg of vitamin K, while sweet potato has 1.8µg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of welsh onion is 39.

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

Infographic

Welsh onion vs Sweet potato 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" 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +100%
Contains more ZincZinc +73.3%
Contains less SodiumSodium -69.1%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +59%
Contains more CopperCopper +115.7%
Contains more ManganeseManganese +88.3%
~equal in Magnesium ~25mg
~equal in Phosphorus ~47mg
~equal in Selenium ~0.6µg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +10644.4%
Contains more FolateFolate +45.5%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +373.4%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more CholineCholine +132.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Sweet potato DV% diff.
Vitamin K 193.4µg 1.8µg 160%
Vitamin A 709µg 79%
Vitamin C 27mg 2.4mg 27%
Vitamin B5 0.169mg 0.8mg 13%
Vitamin B6 0.072mg 0.209mg 11%
Copper 0.07mg 0.151mg 9%
Iron 1.22mg 0.61mg 8%
Carbs 6.5g 20.12g 5%
Manganese 0.137mg 0.258mg 5%
Starch 12.65g 5%
Potassium 212mg 337mg 4%
Calories 34kcal 86kcal 3%
Sodium 17mg 55mg 2%
Vitamin B2 0.09mg 0.061mg 2%
Vitamin E 0.51mg 0.26mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Zinc 0.52mg 0.3mg 2%
Fiber 2.4g 3g 2%
Fructose 0.7g 1%
Polyunsaturated fat 0.156g 0.014g 1%
Protein 1.9g 1.57g 1%
Calcium 18mg 30mg 1%
Vitamin B3 0.4mg 0.557mg 1%
Fats 0.4g 0.05g 1%
Folate 16µg 11µg 1%
Choline 5.3mg 12.3mg 1%
Net carbs 4.1g 17.12g N/A
Magnesium 23mg 25mg 0%
Sugar 2.18g 4.18g N/A
Phosphorus 49mg 47mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.018g 0%
Monounsaturated fat 0.056g 0.001g 0%
Tryptophan 0.021mg 0.031mg 0%
Threonine 0.074mg 0.083mg 0%
Isoleucine 0.081mg 0.055mg 0%
Leucine 0.113mg 0.092mg 0%
Lysine 0.095mg 0.066mg 0%
Methionine 0.021mg 0.029mg 0%
Phenylalanine 0.061mg 0.089mg 0%
Valine 0.084mg 0.086mg 0%
Histidine 0.033mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +21%
Contains more FatsFats +700%
Contains more WaterWater +17.1%
Contains more CarbsCarbs +209.5%
Contains more OtherOther +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +5500%
Contains more Poly. FatPolyunsaturated fat +1014.3%
Contains less Sat. FatSaturated fat -73.1%

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. 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.