Yam vs Onion - In-Depth Nutrition Comparison

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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

6

:

2

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

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%

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

10

:

0

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, total +21.1%

Yam

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, total +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

17

7

Mineral Summary Score

19

6

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%

7%

Carbohydrates

28%

9%

Fats

1%

0%

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.


Lower in Sugars
Lower in Saturated Fat
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in glycemic index
Lower in Cholesterol	Equal
Lower in price	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Yam contains less Sugars (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 - 22)

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			Opinion
Calories	118	40
Protein	1.53	1.1
Fats	0.17	0.1
Vitamin C	17.1	7.4
Carbs	27.88	9.34
Cholesterol	0	0
Vitamin D	0	0
Iron	0.54	0.21
Calcium	17	23
Potassium	816	146
Magnesium	21	10
Sugars	0.5	4.24
Fiber	4.1	1.7
Copper	0.178	0.039
Zinc	0.24	0.17
Starch		0
Phosphorus	55	29
Sodium	9	4
Vitamin A	138	2
Vitamin E	0.35	0.02
Vitamin D	0	0
Vitamin B1	0.112	0.046
Vitamin B2	0.032	0.027
Vitamin B3	0.552	0.116
Vitamin B5	0.314	0.123
Vitamin B6	0.293	0.12
Vitamin B12	0	0
Vitamin K	2.3	0.4
Folate, total	23	19
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.037	0.042
Monounsaturated Fat	0.006	0.013
Polyunsaturated fat	0.076	0.017
Tryptophan	0.012	0.014
Threonine	0.054	0.021
Isoleucine	0.052	0.014
Leucine	0.096	0.025
Lysine	0.059	0.039
Methionine	0.021	0.002
Phenylalanine	0.071	0.025
Valine	0.062	0.021
Histidine	0.034	0.014
Fructose		1.29