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  6. Welsh onion vs. Sweet potato

Welsh onion vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between welsh onion and sweet potato

  • Welsh onion has more vitamin K, vitamin C, and iron; however, sweet potato is richer in vitamin B5, vitamin B6, copper, and manganese.
  • Welsh onion covers your daily vitamin K needs 160% more than sweet potato.
  • Sweet potato has 11 times less vitamin C than welsh onion. Welsh onion has 27mg of vitamin C, while sweet potato has 2.4mg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Sweet potato, raw, unprepared.

Infographic

Welsh onion vs Sweet potato infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +100%
Contains more ZincZinc +73.3%
Contains less SodiumSodium -69.1%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +59%
Contains more CopperCopper +115.7%
Contains more ManganeseManganese +88.3%
~equal in Magnesium ~25mg
~equal in Phosphorus ~47mg
~equal in Selenium ~0.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 90% 0% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8% 0% 236% 5.2% 20% 14% 10% 48% 48% 0% 4.5% 8.3%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +10644.4%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +373.4%
Contains more Vitamin B6Vitamin B6 +190.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Sweet potato DV% diff.
Vitamin K 193.4µg 1.8µg 160%
Vitamin A 709µg 79%
Vitamin C 27mg 2.4mg 27%
Vitamin B5 0.169mg 0.8mg 13%
Vitamin B6 0.072mg 0.209mg 11%
Copper 0.07mg 0.151mg 9%
Iron 1.22mg 0.61mg 8%
Carbs 6.5g 20.12g 5%
Starch 12.65g 5%
Manganese 0.137mg 0.258mg 5%
Potassium 212mg 337mg 4%
Calories 34kcal 86kcal 3%
Fiber 2.4g 3g 2%
Zinc 0.52mg 0.3mg 2%
Sodium 17mg 55mg 2%
Vitamin E 0.51mg 0.26mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Vitamin B2 0.09mg 0.061mg 2%
Protein 1.9g 1.57g 1%
Fats 0.4g 0.05g 1%
Calcium 18mg 30mg 1%
Vitamin B3 0.4mg 0.557mg 1%
Folate 16µg 11µg 1%
Choline 5.3mg 12.3mg 1%
Polyunsaturated fat 0.156g 0.014g 1%
Fructose 0.7g 1%
Protein per 100 calories 5.6g 1.8g N/A
Calories per 10 g protein 179kcal 548kcal N/A
Weight per 100 calories 294g 116g N/A
Net carbs 4.1g 17.12g N/A
Magnesium 23mg 25mg 0%
Sugar 2.18g 4.18g N/A
Phosphorus 49mg 47mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.018g 0%
Monounsaturated fat 0.056g 0.001g 0%
Tryptophan 0.021mg 0.031mg 0%
Threonine 0.074mg 0.083mg 0%
Isoleucine 0.081mg 0.055mg 0%
Leucine 0.113mg 0.092mg 0%
Lysine 0.095mg 0.066mg 0%
Methionine 0.021mg 0.029mg 0%
Phenylalanine 0.061mg 0.089mg 0%
Valine 0.084mg 0.086mg 0%
Histidine 0.033mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +21%
Contains more FatsFats +700%
Contains more WaterWater +17.1%
Contains more CarbsCarbs +209.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +5500%
Contains more Poly. FatPolyunsaturated fat +1014.3%
Contains less Sat. FatSaturated fat -73.1%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.