Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Yam vs Welsh onion - In-Depth Nutrition Comparison

Compare

The main differences between Yam and Welsh onion

  • Yam has more Potassium, Vitamin B6, Copper, Manganese, Fiber and Vitamin B1, however Welsh onion has more Vitamin K, Vitamin C and Iron.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Welsh onion has 4 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Welsh onion has 0.072mg.

Food types used in this article are Yam, raw and Onions, welsh, raw.

Infographic

Yam vs Welsh onion infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Potassium +284.9%
Contains more Copper +154.3%
Contains more Phosphorus +12.2%
Contains less Sodium -47.1%
Contains more Iron +125.9%
Contains more Zinc +116.7%
Equal in Calcium - 18
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Potassium +284.9%
Contains more Copper +154.3%
Contains more Phosphorus +12.2%
Contains less Sodium -47.1%
Contains more Iron +125.9%
Contains more Zinc +116.7%
Equal in Calcium - 18
Equal in Magnesium - 23

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
5
:
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +306.9%
Contains more Folate +43.8%
Contains more Vitamin C +57.9%
Contains more Vitamin A +740.6%
Contains more Vitamin E +45.7%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +8308.7%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin B1 +124%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +306.9%
Contains more Folate +43.8%
Contains more Vitamin C +57.9%
Contains more Vitamin A +740.6%
Contains more Vitamin E +45.7%
Contains more Vitamin B2 +181.3%
Contains more Vitamin K +8308.7%

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
61
Welsh onion
Mineral Summary Score
25
Yam
18
Welsh 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
11%
Welsh onion
Carbohydrates
28%
Yam
7%
Welsh onion
Fats
1%
Yam
2%
Welsh 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 Welsh onion
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.68g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 12)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Welsh onion Opinion
Calories 118 34 Yam
Protein 1.53 1.9 Welsh onion
Fats 0.17 0.4 Welsh onion
Vitamin C 17.1 27 Welsh onion
Carbs 27.88 6.5 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.22 Welsh onion
Calcium 17 18 Welsh onion
Potassium 816 212 Yam
Magnesium 21 23 Welsh onion
Sugars 0.5 2.18 Yam
Fiber 4.1 2.4 Yam
Copper 0.178 0.07 Yam
Zinc 0.24 0.52 Welsh onion
Starch
Phosphorus 55 49 Yam
Sodium 9 17 Yam
Vitamin A 138 1160 Welsh onion
Vitamin E 0.35 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.112 0.05 Yam
Vitamin B2 0.032 0.09 Welsh onion
Vitamin B3 0.552 0.4 Yam
Vitamin B5 0.314 0.169 Yam
Vitamin B6 0.293 0.072 Yam
Vitamin B12 0 0
Vitamin K 2.3 193.4 Welsh onion
Folate 23 16 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.067 Yam
Monounsaturated Fat 0.006 0.056 Welsh onion
Polyunsaturated fat 0.076 0.156 Welsh onion
Tryptophan 0.012 0.021 Welsh onion
Threonine 0.054 0.074 Welsh onion
Isoleucine 0.052 0.081 Welsh onion
Leucine 0.096 0.113 Welsh onion
Lysine 0.059 0.095 Welsh onion
Methionine 0.021 0.021
Phenylalanine 0.071 0.061 Yam
Valine 0.062 0.084 Welsh onion
Histidine 0.034 0.033 Yam
Fructose

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.