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Yam vs Onion - In-Depth Nutrition Comparison

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Summary of differences between Yam and Onion

  • The amount of Potassium, Copper, Vitamin B6, Manganese, Vitamin C, Fiber, and Vitamin B1 in Yam is higher than in Onion.
  • Yam covers your daily need of Potassium 20% more than Onion.
  • Yam contains 5 times more Copper than Onion. While Yam contains 0.178mg of Copper, Onion contains only 0.039mg.

These are the specific foods used in this comparison Yam, raw and Onions, raw.

Infographic

Yam vs Onion 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
Yam
Yam
6
:
2
Onion
Onion
Contains more Iron +157.1%
Contains more Magnesium +110%
Contains more Phosphorus +89.7%
Contains more Potassium +458.9%
Contains more Zinc +41.2%
Contains more Copper +356.4%
Contains more Calcium +35.3%
Contains less Sodium -55.6%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +157.1%
Contains more Magnesium +110%
Contains more Phosphorus +89.7%
Contains more Potassium +458.9%
Contains more Zinc +41.2%
Contains more Copper +356.4%
Contains more Calcium +35.3%
Contains less Sodium -55.6%

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
Yam
Yam
10
:
0
Onion
Onion
Contains more Vitamin A +6800%
Contains more Vitamin E +1650%
Contains more Vitamin C +131.1%
Contains more Vitamin B1 +143.5%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +155.3%
Contains more Vitamin B6 +144.2%
Contains more Folate +21.1%
Contains more Vitamin K +475%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +6800%
Contains more Vitamin E +1650%
Contains more Vitamin C +131.1%
Contains more Vitamin B1 +143.5%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B3 +375.9%
Contains more Vitamin B5 +155.3%
Contains more Vitamin B6 +144.2%
Contains more Folate +21.1%
Contains more Vitamin K +475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Onion
Onion
Contains more Protein +39.1%
Contains more Fats +70%
Contains more Carbs +198.5%
Contains more Other +134.3%
Contains more Water +28%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +39.1%
Contains more Fats +70%
Contains more Carbs +198.5%
Contains more Other +134.3%
Contains more Water +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Onion
Onion
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +347.1%
Contains more Monounsaturated Fat +116.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +347.1%
Contains more Monounsaturated Fat +116.7%

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.
Yam Onion
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yam Onion Opinion
Net carbs 23.78g 7.64g Yam
Protein 1.53g 1.1g Yam
Fats 0.17g 0.1g Yam
Carbs 27.88g 9.34g Yam
Calories 118kcal 40kcal Yam
Fructose 1.29g Onion
Sugar 0.5g 4.24g Yam
Fiber 4.1g 1.7g Yam
Calcium 17mg 23mg Onion
Iron 0.54mg 0.21mg Yam
Magnesium 21mg 10mg Yam
Phosphorus 55mg 29mg Yam
Potassium 816mg 146mg Yam
Sodium 9mg 4mg Onion
Zinc 0.24mg 0.17mg Yam
Copper 0.178mg 0.039mg Yam
Vitamin A 138IU 2IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.02mg Yam
Vitamin C 17.1mg 7.4mg Yam
Vitamin B1 0.112mg 0.046mg Yam
Vitamin B2 0.032mg 0.027mg Yam
Vitamin B3 0.552mg 0.116mg Yam
Vitamin B5 0.314mg 0.123mg Yam
Vitamin B6 0.293mg 0.12mg Yam
Folate 23µg 19µg Yam
Vitamin K 2.3µg 0.4µg Yam
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.054mg 0.021mg Yam
Isoleucine 0.052mg 0.014mg Yam
Leucine 0.096mg 0.025mg Yam
Lysine 0.059mg 0.039mg Yam
Methionine 0.021mg 0.002mg Yam
Phenylalanine 0.071mg 0.025mg Yam
Valine 0.062mg 0.021mg Yam
Histidine 0.034mg 0.014mg Yam
Saturated Fat 0.037g 0.042g Yam
Monounsaturated Fat 0.006g 0.013g Onion
Polyunsaturated fat 0.076g 0.017g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Onion
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
19%
Yam
8%
Onion
Minerals Daily Need Coverage Score
25%
Yam
8%
Onion

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.74g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 36)
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)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.