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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 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
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
Yam
Yam
Contains more Iron +125.9%
Contains more Zinc +116.7%
Contains more Phosphorus +12.2%
Contains more Potassium +284.9%
Contains less Sodium -47.1%
Contains more Copper +154.3%
Equal in Calcium - 17
Equal in Magnesium - 21
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +125.9%
Contains more Zinc +116.7%
Contains more Phosphorus +12.2%
Contains more Potassium +284.9%
Contains less Sodium -47.1%
Contains more Copper +154.3%
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
Welsh onion
Welsh onion
5
:
5
Yam
Yam
Contains more Vitamin A +740.6%
Contains more Vitamin E +45.7%
Contains more Vitamin C +57.9%
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%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +740.6%
Contains more Vitamin E +45.7%
Contains more Vitamin C +57.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Yam
Yam
Contains more Protein +24.2%
Contains more Fats +135.3%
Contains more Water +30%
Contains more Carbs +328.9%
Contains more Other +17.1%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +24.2%
Contains more Fats +135.3%
Contains more Water +30%
Contains more Carbs +328.9%
Contains more Other +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +105.3%
Contains less Saturated Fat -44.8%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +105.3%
Contains less Saturated Fat -44.8%

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

All nutrients comparison - raw data values

Nutrient Welsh onion Yam Opinion
Net carbs 4.1g 23.78g Yam
Protein 1.9g 1.53g Welsh onion
Fats 0.4g 0.17g Welsh onion
Carbs 6.5g 27.88g Yam
Calories 34kcal 118kcal Yam
Sugar 2.18g 0.5g Yam
Fiber 2.4g 4.1g Yam
Calcium 18mg 17mg Welsh onion
Iron 1.22mg 0.54mg Welsh onion
Magnesium 23mg 21mg Welsh onion
Phosphorus 49mg 55mg Yam
Potassium 212mg 816mg Yam
Sodium 17mg 9mg Yam
Zinc 0.52mg 0.24mg Welsh onion
Copper 0.07mg 0.178mg Yam
Vitamin A 1160IU 138IU Welsh onion
Vitamin A RAE 7µg Yam
Vitamin E 0.51mg 0.35mg Welsh onion
Vitamin C 27mg 17.1mg Welsh onion
Vitamin B1 0.05mg 0.112mg Yam
Vitamin B2 0.09mg 0.032mg Welsh onion
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.169mg 0.314mg Yam
Vitamin B6 0.072mg 0.293mg Yam
Folate 16µg 23µg Yam
Vitamin K 193.4µg 2.3µg Welsh onion
Tryptophan 0.021mg 0.012mg Welsh onion
Threonine 0.074mg 0.054mg Welsh onion
Isoleucine 0.081mg 0.052mg Welsh onion
Leucine 0.113mg 0.096mg Welsh onion
Lysine 0.095mg 0.059mg Welsh onion
Methionine 0.021mg 0.021mg
Phenylalanine 0.061mg 0.071mg Yam
Valine 0.084mg 0.062mg Welsh onion
Histidine 0.033mg 0.034mg Yam
Saturated Fat 0.067g 0.037g Yam
Monounsaturated Fat 0.056g 0.006g Welsh onion
Polyunsaturated fat 0.156g 0.076g 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

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
19%
Yam
Minerals Daily Need Coverage Score
18%
Welsh onion
25%
Yam

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.

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.