Yam vs. Onion — In-Depth Nutrition Comparison
Compare
Summary of differences between yam and onions
- The amount of potassium, copper, vitamin B6, manganese, vitamin C, fiber, and vitamin B1 in yam is higher than in onions.
- Yam covers your daily need for potassium, 20% more than onions.
- Yam contains 5 times more copper than onions. While yam contains 0.178mg of copper, onions contain only 0.039mg.
- Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, raw and Onions, raw.
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 MagnesiumMagnesium | +110% |
| Contains more PotassiumPotassium | +458.9% |
| Contains more IronIron | +157.1% |
| Contains more CopperCopper | +356.4% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +89.7% |
| Contains more ManganeseManganese | +207.8% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +35.3% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +131.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B1Vitamin B1 | +143.5% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B3Vitamin B3 | +375.9% |
| Contains more Vitamin B5Vitamin B5 | +155.3% |
| Contains more Vitamin B6Vitamin B6 | +144.2% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more FolateFolate | +21.1% |
| Contains more CholineCholine | +170.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 146mg | 20% |
| Copper | 0.178mg | 0.039mg | 15% |
| Vitamin B6 | 0.293mg | 0.12mg | 13% |
| Manganese | 0.397mg | 0.129mg | 12% |
| Vitamin C | 17.1mg | 7.4mg | 11% |
| Fiber | 4.1g | 1.7g | 10% |
| Vitamin B1 | 0.112mg | 0.046mg | 6% |
| Carbs | 27.88g | 9.34g | 6% |
| Vitamin B5 | 0.314mg | 0.123mg | 4% |
| Phosphorus | 55mg | 29mg | 4% |
| Calories | 118kcal | 40kcal | 4% |
| Iron | 0.54mg | 0.21mg | 4% |
| Vitamin B3 | 0.552mg | 0.116mg | 3% |
| Magnesium | 21mg | 10mg | 3% |
| Fructose | 1.29g | 2% | |
| Choline | 16.5mg | 6.1mg | 2% |
| Vitamin K | 2.3µg | 0.4µg | 2% |
| Vitamin E | 0.35mg | 0.02mg | 2% |
| Protein | 1.53g | 1.1g | 1% |
| Folate | 23µg | 19µg | 1% |
| Zinc | 0.24mg | 0.17mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 17mg | 23mg | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 23.78g | 7.64g | N/A |
| Sugar | 0.5g | 4.24g | N/A |
| Sodium | 9mg | 4mg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin B2 | 0.032mg | 0.027mg | 0% |
| Saturated fat | 0.037g | 0.042g | 0% |
| Monounsaturated fat | 0.006g | 0.013g | 0% |
| Polyunsaturated fat | 0.076g | 0.017g | 0% |
| Tryptophan | 0.012mg | 0.014mg | 0% |
| Threonine | 0.054mg | 0.021mg | 0% |
| Isoleucine | 0.052mg | 0.014mg | 0% |
| Leucine | 0.096mg | 0.025mg | 0% |
| Lysine | 0.059mg | 0.039mg | 0% |
| Methionine | 0.021mg | 0.002mg | 0% |
| Phenylalanine | 0.071mg | 0.025mg | 0% |
| Valine | 0.062mg | 0.021mg | 0% |
| Histidine | 0.034mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.1% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +198.5% |
| Contains more OtherOther | +134.3% |
| Contains more WaterWater | +28% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -11.9% |
| Contains more Poly. FatPolyunsaturated fat | +347.1% |
| Contains more Mono. FatMonounsaturated fat | +116.7% |