Yam vs. Onion — In-Depth Nutrition Comparison
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The main differences between yam and onions
- Onions contain less potassium, copper, manganese, fiber, vitamin B6, and vitamin C than yam.
- Daily need coverage for potassium for yam is 15% higher.
- Onions have 4 times less copper than yam. Yam has 0.152mg of copper, while onions have 0.039mg.
- Yam is lower in sugar.
- Yam has a higher glycemic index than onions.
Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Onions, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +80% |
| Contains more PotassiumPotassium | +358.9% |
| Contains more IronIron | +147.6% |
| Contains more CopperCopper | +289.7% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +69% |
| Contains more ManganeseManganese | +187.6% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +64.3% |
| Contains less SodiumSodium | -50% |
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 | +63.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +106.5% |
| Contains more Vitamin B3Vitamin B3 | +375.9% |
| Contains more Vitamin B5Vitamin B5 | +152.8% |
| Contains more Vitamin B6Vitamin B6 | +90% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more CholineCholine | +165.6% |
| Contains more FolateFolate | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 670mg | 146mg | 15% |
| Copper | 0.152mg | 0.039mg | 13% |
| Manganese | 0.371mg | 0.129mg | 11% |
| Fiber | 3.9g | 1.7g | 9% |
| Vitamin B6 | 0.228mg | 0.12mg | 8% |
| Carbs | 27.48g | 9.34g | 6% |
| Vitamin C | 12.1mg | 7.4mg | 5% |
| Calories | 116kcal | 40kcal | 4% |
| Vitamin B5 | 0.311mg | 0.123mg | 4% |
| Vitamin B1 | 0.095mg | 0.046mg | 4% |
| Iron | 0.52mg | 0.21mg | 4% |
| Phosphorus | 49mg | 29mg | 3% |
| Vitamin B3 | 0.552mg | 0.116mg | 3% |
| Fructose | 1.29g | 2% | |
| Magnesium | 18mg | 10mg | 2% |
| Choline | 16.2mg | 6.1mg | 2% |
| Vitamin K | 2.3µg | 0.4µg | 2% |
| Vitamin E | 0.34mg | 0.02mg | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Protein | 1.49g | 1.1g | 1% |
| Calcium | 14mg | 23mg | 1% |
| Folate | 16µg | 19µg | 1% |
| Fats | 0.14g | 0.1g | 0% |
| Net carbs | 23.58g | 7.64g | N/A |
| Sugar | 0.49g | 4.24g | N/A |
| Zinc | 0.2mg | 0.17mg | 0% |
| Sodium | 8mg | 4mg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin B2 | 0.028mg | 0.027mg | 0% |
| Saturated fat | 0.029g | 0.042g | 0% |
| Monounsaturated fat | 0.005g | 0.013g | 0% |
| Polyunsaturated fat | 0.06g | 0.017g | 0% |
| Tryptophan | 0.012mg | 0.014mg | 0% |
| Threonine | 0.052mg | 0.021mg | 0% |
| Isoleucine | 0.05mg | 0.014mg | 0% |
| Leucine | 0.094mg | 0.025mg | 0% |
| Lysine | 0.058mg | 0.039mg | 0% |
| Methionine | 0.02mg | 0.002mg | 0% |
| Phenylalanine | 0.069mg | 0.025mg | 0% |
| Valine | 0.06mg | 0.021mg | 0% |
| Histidine | 0.033mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.5% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +194.2% |
| Contains more OtherOther | +117.1% |
| Contains more WaterWater | +27.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +252.9% |
| Contains more Mono. FatMonounsaturated fat | +160% |
