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  6. Yam vs. Welsh onion

Yam vs. Welsh onion — In-Depth Nutrition Comparison

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The main differences between yam and welsh onion

  • Yam has more potassium, vitamin B6, copper, manganese, fiber, and vitamin B1; however, welsh onion has more vitamin K, vitamin A, vitamin C, and iron.
  • Daily need coverage for vitamin K for welsh onion is 159% higher.
  • Welsh onion has 4 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while welsh onion has 0.072mg.
  • Yam has a higher glycemic index than welsh onion.

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

Infographic

Yam vs Welsh 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more IronIron +125.9%
Contains more ZincZinc +116.7%
~equal in Magnesium ~23mg
~equal in Calcium ~18mg

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more CarbsCarbs +328.9%
Contains more OtherOther +17.1%
Contains more ProteinProtein +24.2%
Contains more FatsFats +135.3%
Contains more WaterWater +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +105.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.