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  6. Yam vs. Sweet onion

Yam vs. Sweet onion — In-Depth Nutrition Comparison

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What are the main differences between Yam and Sweet onion?

  • Sweet onion has less Potassium, Manganese, Fiber, Copper, Vitamin C, and Vitamin B6 than Yam.
  • Yam's daily need coverage for Potassium is 16% higher.
  • Yam has 5 times more Manganese than Sweet onion. Yam has 0.371mg of Manganese, while Sweet onion has 0.076mg.
  • Yam contains less Sugar.

We used Yam, cooked, boiled, drained, or baked, without salt and Onions, sweet, raw types in this comparison.

Infographic

Yam vs Sweet onion 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
8
:
1
Sweet onion
Sweet onion
Contains more Iron +100%
Contains more Magnesium +100%
Contains more Phosphorus +81.5%
Contains more Potassium +463%
Contains more Zinc +53.8%
Contains more Copper +171.4%
Contains more Manganese +388.2%
Contains more Selenium +40%
Contains more Calcium +42.9%
Equal in Sodium - 8
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +100%
Contains more Magnesium +100%
Contains more Phosphorus +81.5%
Contains more Potassium +463%
Contains more Zinc +53.8%
Contains more Copper +171.4%
Contains more Manganese +388.2%
Contains more Selenium +40%
Contains more Calcium +42.9%
Equal in Sodium - 8

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
10
:
1
Sweet onion
Sweet onion
Contains more Vitamin A +12100%
Contains more Vitamin E +1600%
Contains more Vitamin C +152.1%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +315%
Contains more Vitamin B5 +217.3%
Contains more Vitamin B6 +75.4%
Contains more Vitamin K +666.7%
Contains more Folate +43.8%
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%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +12100%
Contains more Vitamin E +1600%
Contains more Vitamin C +152.1%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +315%
Contains more Vitamin B5 +217.3%
Contains more Vitamin B6 +75.4%
Contains more Vitamin K +666.7%
Contains more Folate +43.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Sweet onion
Sweet onion
Contains more Protein +86.3%
Contains more Fats +75%
Contains more Carbs +264%
Contains more Other +130.3%
Contains more Water +30.1%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +86.3%
Contains more Fats +75%
Contains more Carbs +264%
Contains more Other +130.3%
Contains more Water +30.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Sweet onion Opinion
Net carbs 23.58g 6.65g Yam
Protein 1.49g 0.8g Yam
Fats 0.14g 0.08g Yam
Carbs 27.48g 7.55g Yam
Calories 116kcal 32kcal Yam
Fructose 2.02g Sweet onion
Sugar 0.49g 5.02g Yam
Fiber 3.9g 0.9g Yam
Calcium 14mg 20mg Sweet onion
Iron 0.52mg 0.26mg Yam
Magnesium 18mg 9mg Yam
Phosphorus 49mg 27mg Yam
Potassium 670mg 119mg Yam
Sodium 8mg 8mg
Zinc 0.2mg 0.13mg Yam
Copper 0.152mg 0.056mg Yam
Manganese 0.371mg 0.076mg Yam
Selenium 0.7µg 0.5µg Yam
Vitamin A 122IU 1IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.02mg Yam
Vitamin C 12.1mg 4.8mg Yam
Vitamin B1 0.095mg 0.041mg Yam
Vitamin B2 0.028mg 0.02mg Yam
Vitamin B3 0.552mg 0.133mg Yam
Vitamin B5 0.311mg 0.098mg Yam
Vitamin B6 0.228mg 0.13mg Yam
Folate 16µg 23µg Sweet onion
Vitamin K 2.3µg 0.3µg Yam
Tryptophan 0.012mg 0.009mg Yam
Threonine 0.052mg 0.018mg Yam
Isoleucine 0.05mg 0.014mg Yam
Leucine 0.094mg 0.025mg Yam
Lysine 0.058mg 0.033mg Yam
Methionine 0.02mg 0.009mg Yam
Phenylalanine 0.069mg 0.024mg Yam
Valine 0.06mg 0.02mg Yam
Histidine 0.033mg 0.011mg Yam
Saturated Fat 0.029g Sweet onion
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
23%
Yam
8%
Sweet onion

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.53g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 51)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.