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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
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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
Yam
Yam
6
:
2
Onion
Onion
Contains more Iron +157.1%
Contains more Potassium +458.9%
Contains more Magnesium +110%
Contains more Copper +356.4%
Contains more Zinc +41.2%
Contains more Phosphorus +89.7%
Contains more Calcium +35.3%
Contains less Sodium -55.6%
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Onion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +157.1%
Contains more Potassium +458.9%
Contains more Magnesium +110%
Contains more Copper +356.4%
Contains more Zinc +41.2%
Contains more Phosphorus +89.7%
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 C +131.1%
Contains more Vitamin A +6800%
Contains more Vitamin E +1650%
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 Vitamin K +475%
Contains more Folate +21.1%
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Onion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +131.1%
Contains more Vitamin A +6800%
Contains more Vitamin E +1650%
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 Vitamin K +475%
Contains more Folate +21.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yam
8
Onion
Mineral Summary Score
25
Yam
8
Onion

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 the food
Protein
9%
Yam
7%
Onion
Carbohydrates
28%
Yam
9%
Onion
Fats
1%
Yam
0%
Onion

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Onion
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Onion Opinion
Calories 118 40 Yam
Protein 1.53 1.1 Yam
Fats 0.17 0.1 Yam
Vitamin C 17.1 7.4 Yam
Carbs 27.88 9.34 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.21 Yam
Calcium 17 23 Onion
Potassium 816 146 Yam
Magnesium 21 10 Yam
Sugars 0.5 4.24 Yam
Fiber 4.1 1.7 Yam
Copper 0.178 0.039 Yam
Zinc 0.24 0.17 Yam
Starch 0 Onion
Phosphorus 55 29 Yam
Sodium 9 4 Onion
Vitamin A 138 2 Yam
Vitamin E 0.35 0.02 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.046 Yam
Vitamin B2 0.032 0.027 Yam
Vitamin B3 0.552 0.116 Yam
Vitamin B5 0.314 0.123 Yam
Vitamin B6 0.293 0.12 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.4 Yam
Folate 23 19 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.042 Yam
Monounsaturated Fat 0.006 0.013 Onion
Polyunsaturated fat 0.076 0.017 Yam
Tryptophan 0.012 0.014 Onion
Threonine 0.054 0.021 Yam
Isoleucine 0.052 0.014 Yam
Leucine 0.096 0.025 Yam
Lysine 0.059 0.039 Yam
Methionine 0.021 0.002 Yam
Phenylalanine 0.071 0.025 Yam
Valine 0.062 0.021 Yam
Histidine 0.034 0.014 Yam
Fructose 1.29 Onion

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.