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  6. Yam vs. Onion rings

Yam vs. Onion rings — In-Depth Nutrition Comparison

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How are Yam and Onion rings different?

  • Yam is richer in Potassium, Vitamin C, Copper, and Vitamin B6, while Onion rings is higher in Vitamin K, Iron, Selenium, and Vitamin B1.
  • Onion rings covers your daily need of Vitamin K 27% more than Yam.
  • Yam contains 8 times more Vitamin C than Onion rings. Yam contains 12.1mg of Vitamin C, while Onion rings contains 1.6mg.
  • Yam is lower in Sodium.

Yam, cooked, boiled, drained, or baked, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven types were used in this article.

Infographic

Yam vs Onion rings 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more PotassiumPotassium +444.7%
Contains more CopperCopper +108.2%
Contains less SodiumSodium -97.8%
Contains more CalciumCalcium +121.4%
Contains more IronIron +140.4%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +44.9%
Contains more SeleniumSelenium +700%
~equal in Magnesium ~17mg
~equal in Manganese ~0.348mg

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
4
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 40% 7.3% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin CVitamin C +656.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more CholineCholine +51.4%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B1Vitamin B1 +94.7%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +144.4%
Contains more Vitamin KVitamin K +1382.6%
Contains more FolateFolate +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.294mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more WaterWater +51.2%
Contains more ProteinProtein +177.9%
Contains more FatsFats +10114.3%
Contains more CarbsCarbs +23%
Contains more OtherOther +84.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated Fat -98.6%
Contains more Mono. FatMonounsaturated Fat +59900%
Contains more Poly. FatPolyunsaturated fat +12621.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Onion rings
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Onion rings Opinion
Calories 116kcal 276kcal Onion rings
Protein 1.49g 4.14g Onion rings
Fats 0.14g 14.3g Onion rings
Vitamin C 12.1mg 1.6mg Yam
Net carbs 23.58g 31.59g Onion rings
Carbs 27.48g 33.79g Onion rings
Magnesium 18mg 17mg Yam
Calcium 14mg 31mg Onion rings
Potassium 670mg 123mg Yam
Iron 0.52mg 1.25mg Onion rings
Sugar 0.49g 5.1g Yam
Fiber 3.9g 2.2g Yam
Copper 0.152mg 0.073mg Yam
Zinc 0.2mg 0.42mg Onion rings
Starch 25.58g Onion rings
Phosphorus 49mg 71mg Onion rings
Sodium 8mg 370mg Yam
Vitamin A 122IU 0IU Yam
Vitamin A 6µg 0µg Yam
Vitamin E 0.34mg 0.46mg Onion rings
Manganese 0.371mg 0.348mg Yam
Selenium 0.7µg 5.6µg Onion rings
Vitamin B1 0.095mg 0.185mg Onion rings
Vitamin B2 0.028mg 0.116mg Onion rings
Vitamin B3 0.552mg 1.349mg Onion rings
Vitamin B5 0.311mg 0.294mg Yam
Vitamin B6 0.228mg 0.117mg Yam
Vitamin K 2.3µg 34.1µg Onion rings
Folate 16µg 33µg Onion rings
Trans Fat 0g 0.053g Yam
Choline 16.2mg 10.7mg Yam
Saturated Fat 0.029g 2.137g Yam
Monounsaturated Fat 0.005g 3g Onion rings
Polyunsaturated fat 0.06g 7.633g Onion rings
Tryptophan 0.012mg 0.07mg Onion rings
Threonine 0.052mg 0.15mg Onion rings
Isoleucine 0.05mg 0.214mg Onion rings
Leucine 0.094mg 0.35mg Onion rings
Lysine 0.058mg 0.151mg Onion rings
Methionine 0.02mg 0.081mg Onion rings
Phenylalanine 0.069mg 0.243mg Onion rings
Valine 0.06mg 0.216mg Onion rings
Histidine 0.033mg 0.109mg Onion rings
Fructose 1.26g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Onion rings
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yam
21%
Onion rings
Minerals Daily Need Coverage Score
23%
Yam
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.61g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.108g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 51)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170072/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.