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Welsh onion vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Welsh onion and Yam

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, however, Yam is higher in Potassium, Vitamin B6, Manganese, Copper, and Fiber.
  • Welsh onion covers your daily Vitamin K needs 159% more than Yam.
  • Yam contains 4 times less Sugar than Welsh onion. Welsh onion contains 2.18g of Sugar, while Yam contains 0.49g.

Food varieties used in this article are Onions, welsh, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Welsh onion vs Yam 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.
Contains more Calcium +28.6%
Contains more Iron +134.6%
Contains more Magnesium +27.8%
Contains more Zinc +160%
Contains more Potassium +216%
Contains less Sodium -52.9%
Contains more Copper +117.1%
Contains more Manganese +170.8%
Contains more Selenium +16.7%
Equal in Phosphorus - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +28.6%
Contains more Iron +134.6%
Contains more Magnesium +27.8%
Contains more Zinc +160%
Contains more Potassium +216%
Contains less Sodium -52.9%
Contains more Copper +117.1%
Contains more Manganese +170.8%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Yam
Contains more Vitamin A +850.8%
Contains more Vitamin E +50%
Contains more Vitamin C +123.1%
Contains more Vitamin B2 +221.4%
Contains more Vitamin K +8308.7%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +84%
Contains more Vitamin B6 +216.7%
Equal in Folate - 16
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +850.8%
Contains more Vitamin E +50%
Contains more Vitamin C +123.1%
Contains more Vitamin B2 +221.4%
Contains more Vitamin K +8308.7%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +84%
Contains more Vitamin B6 +216.7%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +29%
Contains more Carbs +322.8%
Equal in Other - 0.76
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +29%
Contains more Carbs +322.8%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +160%
Contains less Saturated Fat -56.7%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1020%
Contains more Polyunsaturated fat +160%
Contains less Saturated Fat -56.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Yam Opinion
Net carbs 4.1g 23.58g Yam
Protein 1.9g 1.49g Welsh onion
Fats 0.4g 0.14g Welsh onion
Carbs 6.5g 27.48g Yam
Calories 34kcal 116kcal Yam
Sugar 2.18g 0.49g Yam
Fiber 2.4g 3.9g Yam
Calcium 18mg 14mg Welsh onion
Iron 1.22mg 0.52mg Welsh onion
Magnesium 23mg 18mg Welsh onion
Phosphorus 49mg 49mg
Potassium 212mg 670mg Yam
Sodium 17mg 8mg Yam
Zinc 0.52mg 0.2mg Welsh onion
Copper 0.07mg 0.152mg Yam
Manganese 0.137mg 0.371mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 1160IU 122IU Welsh onion
Vitamin A RAE 6µg Yam
Vitamin E 0.51mg 0.34mg Welsh onion
Vitamin C 27mg 12.1mg Welsh onion
Vitamin B1 0.05mg 0.095mg Yam
Vitamin B2 0.09mg 0.028mg Welsh onion
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.169mg 0.311mg Yam
Vitamin B6 0.072mg 0.228mg Yam
Folate 16µg 16µg
Vitamin K 193.4µg 2.3µg Welsh onion
Tryptophan 0.021mg 0.012mg Welsh onion
Threonine 0.074mg 0.052mg Welsh onion
Isoleucine 0.081mg 0.05mg Welsh onion
Leucine 0.113mg 0.094mg Welsh onion
Lysine 0.095mg 0.058mg Welsh onion
Methionine 0.021mg 0.02mg Welsh onion
Phenylalanine 0.061mg 0.069mg Yam
Valine 0.084mg 0.06mg Welsh onion
Histidine 0.033mg 0.033mg
Saturated Fat 0.067g 0.029g Yam
Monounsaturated Fat 0.056g 0.005g Welsh onion
Polyunsaturated fat 0.156g 0.06g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Welsh onion
15%
Yam
Minerals Daily Need Coverage Score
17%
Welsh onion
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 12)
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.