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
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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
Contains
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Iron
+157.1%
Contains
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Magnesium
+110%
Contains
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Phosphorus
+89.7%
Contains
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Potassium
+458.9%
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Zinc
+41.2%
Contains
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Copper
+356.4%
Contains
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Calcium
+35.3%
Contains
less
Sodium
-55.6%
Contains
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Iron
+157.1%
Contains
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Magnesium
+110%
Contains
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Phosphorus
+89.7%
Contains
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Potassium
+458.9%
Contains
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Zinc
+41.2%
Contains
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Copper
+356.4%
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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
:
Contains
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Vitamin A
+6800%
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Vitamin E
+1650%
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Vitamin C
+131.1%
Contains
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Vitamin B1
+143.5%
Contains
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Vitamin B2
+18.5%
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Vitamin B3
+375.9%
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Vitamin B5
+155.3%
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Vitamin B6
+144.2%
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Folate
+21.1%
Contains
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Vitamin K
+475%
Contains
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Vitamin A
+6800%
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Vitamin E
+1650%
Contains
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Vitamin C
+131.1%
Contains
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Vitamin B1
+143.5%
Contains
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Vitamin B2
+18.5%
Contains
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Vitamin B3
+375.9%
Contains
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Vitamin B5
+155.3%
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Vitamin B6
+144.2%
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Folate
+21.1%
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Vitamin K
+475%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.78g | 7.64g |
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| Protein | 1.53g | 1.1g |
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| Fats | 0.17g | 0.1g |
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| Carbs | 27.88g | 9.34g |
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| Calories | 118kcal | 40kcal |
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| Starch | g | 0g |
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| Fructose | g | 1.29g |
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| Sugar | 0.5g | 4.24g |
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| Fiber | 4.1g | 1.7g |
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| Calcium | 17mg | 23mg |
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| Iron | 0.54mg | 0.21mg |
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| Magnesium | 21mg | 10mg |
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| Phosphorus | 55mg | 29mg |
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| Potassium | 816mg | 146mg |
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| Sodium | 9mg | 4mg |
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| Zinc | 0.24mg | 0.17mg |
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| Copper | 0.178mg | 0.039mg |
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| Vitamin A | 138IU | 2IU |
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| Vitamin E | 0.35mg | 0.02mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 17.1mg | 7.4mg |
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| Vitamin B1 | 0.112mg | 0.046mg |
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| Vitamin B2 | 0.032mg | 0.027mg |
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| Vitamin B3 | 0.552mg | 0.116mg |
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| Vitamin B5 | 0.314mg | 0.123mg |
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| Vitamin B6 | 0.293mg | 0.12mg |
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| Folate | 23µg | 19µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 2.3µg | 0.4µg |
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| Tryptophan | 0.012mg | 0.014mg |
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| Threonine | 0.054mg | 0.021mg |
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| Isoleucine | 0.052mg | 0.014mg |
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| Leucine | 0.096mg | 0.025mg |
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| Lysine | 0.059mg | 0.039mg |
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| Methionine | 0.021mg | 0.002mg |
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| Phenylalanine | 0.071mg | 0.025mg |
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| Valine | 0.062mg | 0.021mg |
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| Histidine | 0.034mg | 0.014mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.037g | 0.042g |
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| Monounsaturated Fat | 0.006g | 0.013g |
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| Polyunsaturated fat | 0.076g | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
8
Mineral Summary Score
25
8
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
7%
Carbohydrates
28%
9%
Fats
1%
0%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.74g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Onion contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
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)