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  6. Welsh onion vs. Yam

Welsh onion vs. Yam — In-Depth Nutrition Comparison

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The main differences between welsh onion and yam

  • Welsh onion has more vitamin K, vitamin A, vitamin C, and iron; however, yam has more potassium, vitamin B6, copper, manganese, fiber, and vitamin B1.
  • Daily need coverage for vitamin K for welsh onion is 159% higher.
  • Yam has 8 times less vitamin A than welsh onion. Welsh onion has 1160IU of vitamin A, while yam has 138IU.
  • Yam has a higher glycemic index than welsh onion.

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

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.
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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +125.9%
Contains more ZincZinc +116.7%
Contains more PotassiumPotassium +284.9%
Contains more CopperCopper +154.3%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +189.8%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg
~equal in Calcium ~17mg

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%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin EVitamin E +45.7%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin KVitamin K +8308.7%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin B6Vitamin B6 +306.9%
Contains more FolateFolate +43.8%
Contains more CholineCholine +211.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Yam DV% diff.
Vitamin K 193.4µg 2.3µg 159%
Potassium 212mg 816mg 18%
Vitamin B6 0.072mg 0.293mg 17%
Copper 0.07mg 0.178mg 12%
Vitamin C 27mg 17.1mg 11%
Manganese 0.137mg 0.397mg 11%
Iron 1.22mg 0.54mg 9%
Fiber 2.4g 4.1g 7%
Carbs 6.5g 27.88g 7%
Vitamin B1 0.05mg 0.112mg 5%
Vitamin B2 0.09mg 0.032mg 4%
Calories 34kcal 118kcal 4%
Zinc 0.52mg 0.24mg 3%
Vitamin B5 0.169mg 0.314mg 3%
Folate 16µg 23µg 2%
Choline 5.3mg 16.5mg 2%
Phosphorus 49mg 55mg 1%
Polyunsaturated fat 0.156g 0.076g 1%
Vitamin A 7µg 1%
Vitamin E 0.51mg 0.35mg 1%
Protein 1.9g 1.53g 1%
Vitamin B3 0.4mg 0.552mg 1%
Fats 0.4g 0.17g 0%
Net carbs 4.1g 23.78g N/A
Magnesium 23mg 21mg 0%
Calcium 18mg 17mg 0%
Sugar 2.18g 0.5g N/A
Sodium 17mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.067g 0.037g 0%
Monounsaturated fat 0.056g 0.006g 0%
Tryptophan 0.021mg 0.012mg 0%
Threonine 0.074mg 0.054mg 0%
Isoleucine 0.081mg 0.052mg 0%
Leucine 0.113mg 0.096mg 0%
Lysine 0.095mg 0.059mg 0%
Methionine 0.021mg 0.021mg 0%
Phenylalanine 0.061mg 0.071mg 0%
Valine 0.084mg 0.062mg 0%
Histidine 0.033mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +24.2%
Contains more FatsFats +135.3%
Contains more WaterWater +30%
Contains more CarbsCarbs +328.9%
Contains more OtherOther +17.1%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +105.3%
Contains less Sat. FatSaturated fat -44.8%

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/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.