Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Welsh onion vs Yam - In-Depth Nutrition Comparison

Compare

The main differences between Welsh onion and Yam

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, however Yam has more Potassium, Vitamin B6, Copper, Manganese, Fiber, and Vitamin B1.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Yam has 2 times less Iron than Welsh onion. Welsh onion has 1.22mg of Iron, while Yam has 0.54mg.

Food types used in this article are Onions, welsh, raw and Yam, raw.

Infographic

Welsh onion vs Yam infographic
Copy 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
:
4
Yam
Contains more Iron +125.9%
Contains more Zinc +116.7%
Contains more Potassium +284.9%
Contains more Copper +154.3%
Contains more Phosphorus +12.2%
Contains less Sodium -47.1%
Equal in Calcium - 17
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +125.9%
Contains more Zinc +116.7%
Contains more Potassium +284.9%
Contains more Copper +154.3%
Contains more Phosphorus +12.2%
Contains less Sodium -47.1%
Equal in Calcium - 17
Equal in Magnesium - 21

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
:
5
Yam
Contains more Vitamin C +57.9%
Contains more Vitamin A +740.6%
Contains more Vitamin E +45.7%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +8308.7%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +306.9%
Contains more Folate +43.8%
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 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +57.9%
Contains more Vitamin A +740.6%
Contains more Vitamin E +45.7%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +8308.7%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +306.9%
Contains more Folate +43.8%

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
19
Yam
Mineral Summary Score
18
Welsh onion
25
Yam

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%
Yam
Carbohydrates
7%
Welsh onion
28%
Yam
Fats
2%
Welsh onion
1%
Yam

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 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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.03g)
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.

All nutrients comparison - raw data values

Nutrient Welsh onion Yam Opinion
Calories 34 118 Yam
Protein 1.9 1.53 Welsh onion
Fats 0.4 0.17 Welsh onion
Vitamin C 27 17.1 Welsh onion
Carbs 6.5 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.54 Welsh onion
Calcium 18 17 Welsh onion
Potassium 212 816 Yam
Magnesium 23 21 Welsh onion
Sugar 2.18 0.5 Yam
Fiber 2.4 4.1 Yam
Copper 0.07 0.178 Yam
Zinc 0.52 0.24 Welsh onion
Starch
Phosphorus 49 55 Yam
Sodium 17 9 Yam
Vitamin A 1160 138 Welsh onion
Vitamin E 0.51 0.35 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.112 Yam
Vitamin B2 0.09 0.032 Welsh onion
Vitamin B3 0.4 0.552 Yam
Vitamin B5 0.169 0.314 Yam
Vitamin B6 0.072 0.293 Yam
Vitamin B12 0 0
Vitamin K 193.4 2.3 Welsh onion
Folate 16 23 Yam
Trans Fat 0 0
Saturated Fat 0.067 0.037 Yam
Monounsaturated Fat 0.056 0.006 Welsh onion
Polyunsaturated fat 0.156 0.076 Welsh onion
Tryptophan 0.021 0.012 Welsh onion
Threonine 0.074 0.054 Welsh onion
Isoleucine 0.081 0.052 Welsh onion
Leucine 0.113 0.096 Welsh onion
Lysine 0.095 0.059 Welsh onion
Methionine 0.021 0.021
Phenylalanine 0.061 0.071 Yam
Valine 0.084 0.062 Welsh onion
Histidine 0.033 0.034 Yam
Fructose

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.