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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Welsh onion
Welsh onion
4
:
4
Sweet potato
Sweet potato
Contains more Iron +100%
Contains less Sodium -69.1%
Contains more Zinc +73.3%
Contains more Calcium +66.7%
Contains more Potassium +59%
Contains more Copper +115.7%
Equal in Magnesium - 25
Equal in Phosphorus - 47
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Iron +100%
Contains less Sodium -69.1%
Contains more Zinc +73.3%
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
Welsh onion
Welsh onion
5
:
5
Sweet potato
Sweet potato
Contains more Vitamin E +96.2%
Contains more Vitamin C +1025%
Contains more Vitamin B2 +47.5%
Contains more Folate +45.5%
Contains more Vitamin K +10644.4%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +96.2%
Contains more Vitamin C +1025%
Contains more Vitamin B2 +47.5%
Contains more Folate +45.5%
Contains more Vitamin K +10644.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Sweet potato
Sweet potato
Contains more Protein +21%
Contains more Fats +700%
Contains more Water +17.1%
Contains more Carbs +209.5%
Contains more Other +40%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +21%
Contains more Fats +700%
Contains more Water +17.1%
Contains more Carbs +209.5%
Contains more Other +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +5500%
Contains more Polyunsaturated fat +1014.3%
Contains less Saturated Fat -73.1%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +5500%
Contains more Polyunsaturated fat +1014.3%
Contains less Saturated Fat -73.1%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Sweet potato Opinion
Net carbs 4.1g 17.12g Sweet potato
Protein 1.9g 1.57g Welsh onion
Fats 0.4g 0.05g Welsh onion
Carbs 6.5g 20.12g Sweet potato
Calories 34kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 2.18g 4.18g Welsh onion
Fiber 2.4g 3g Sweet potato
Calcium 18mg 30mg Sweet potato
Iron 1.22mg 0.61mg Welsh onion
Magnesium 23mg 25mg Sweet potato
Phosphorus 49mg 47mg Welsh onion
Potassium 212mg 337mg Sweet potato
Sodium 17mg 55mg Welsh onion
Zinc 0.52mg 0.3mg Welsh onion
Copper 0.07mg 0.151mg Sweet potato
Vitamin A 1160IU 14187IU Sweet potato
Vitamin A RAE 709µg Sweet potato
Vitamin E 0.51mg 0.26mg Welsh onion
Vitamin C 27mg 2.4mg Welsh onion
Vitamin B1 0.05mg 0.078mg Sweet potato
Vitamin B2 0.09mg 0.061mg Welsh onion
Vitamin B3 0.4mg 0.557mg Sweet potato
Vitamin B5 0.169mg 0.8mg Sweet potato
Vitamin B6 0.072mg 0.209mg Sweet potato
Folate 16µg 11µg Welsh onion
Vitamin K 193.4µg 1.8µg Welsh onion
Tryptophan 0.021mg 0.031mg Sweet potato
Threonine 0.074mg 0.083mg Sweet potato
Isoleucine 0.081mg 0.055mg Welsh onion
Leucine 0.113mg 0.092mg Welsh onion
Lysine 0.095mg 0.066mg Welsh onion
Methionine 0.021mg 0.029mg Sweet potato
Phenylalanine 0.061mg 0.089mg Sweet potato
Valine 0.084mg 0.086mg Sweet potato
Histidine 0.033mg 0.031mg Welsh onion
Saturated Fat 0.067g 0.018g Sweet potato
Monounsaturated Fat 0.056g 0.001g Welsh onion
Polyunsaturated fat 0.156g 0.014g Welsh onion

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
61%
Welsh onion
85%
Sweet potato
Minerals Daily Need Coverage Score
18%
Welsh onion
21%
Sweet potato

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.

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.