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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
Infographic link

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
5
:
5
Onion rings
Onion rings
Contains more Potassium +444.7%
Contains less Sodium -97.8%
Contains more Copper +108.2%
Contains more Calcium +121.4%
Contains more Iron +140.4%
Contains more Phosphorus +44.9%
Contains more Zinc +110%
Contains more Selenium +700%
Equal in Magnesium - 17
Equal in Manganese - 0.348
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Potassium +444.7%
Contains less Sodium -97.8%
Contains more Copper +108.2%
Contains more Calcium +121.4%
Contains more Iron +140.4%
Contains more Phosphorus +44.9%
Contains more Zinc +110%
Contains more Selenium +700%
Equal in Magnesium - 17
Equal in Manganese - 0.348

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
:
6
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin C +656.3%
Contains more Vitamin B6 +94.9%
Contains more Vitamin E +35.3%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +144.4%
Contains more Folate +106.3%
Contains more Vitamin K +1382.6%
Equal in Vitamin B5 - 0.294
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +656.3%
Contains more Vitamin B6 +94.9%
Contains more Vitamin E +35.3%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +144.4%
Contains more Folate +106.3%
Contains more Vitamin K +1382.6%
Equal in Vitamin B5 - 0.294

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Onion rings
Onion rings
Contains more Water +51.2%
Contains more Protein +177.9%
Contains more Fats +10114.3%
Contains more Carbs +23%
Contains more Other +84.2%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Onion rings
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 Water +51.2%
Contains more Protein +177.9%
Contains more Fats +10114.3%
Contains more Carbs +23%
Contains more Other +84.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +59900%
Contains more Polyunsaturated fat +12621.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +59900%
Contains more Polyunsaturated 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
Net carbs 23.58g 31.59g Onion rings
Protein 1.49g 4.14g Onion rings
Fats 0.14g 14.3g Onion rings
Carbs 27.48g 33.79g Onion rings
Calories 116kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 0.49g 5.1g Yam
Fiber 3.9g 2.2g Yam
Calcium 14mg 31mg Onion rings
Iron 0.52mg 1.25mg Onion rings
Magnesium 18mg 17mg Yam
Phosphorus 49mg 71mg Onion rings
Potassium 670mg 123mg Yam
Sodium 8mg 370mg Yam
Zinc 0.2mg 0.42mg Onion rings
Copper 0.152mg 0.073mg Yam
Manganese 0.371mg 0.348mg Yam
Selenium 0.7µg 5.6µg Onion rings
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.46mg Onion rings
Vitamin C 12.1mg 1.6mg Yam
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
Folate 16µg 33µg Onion rings
Vitamin K 2.3µg 34.1µg 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
Trans Fat 0g 0.053g Yam
Saturated Fat 0.029g 2.137g Yam
Monounsaturated Fat 0.005g 3g Onion rings
Polyunsaturated fat 0.06g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
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.