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  6. Yam vs. Onion

Yam vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between yam and onions

  • The amount of potassium, copper, vitamin B6, manganese, vitamin C, fiber, and vitamin B1 in yam is higher than in onions.
  • Yam covers your daily need for potassium, 20% more than onions.
  • Yam contains 5 times more copper than onions. While yam contains 0.178mg of copper, onions contain only 0.039mg.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Onions, raw.

Infographic

Yam vs 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +458.9%
Contains more IronIron +157.1%
Contains more CopperCopper +356.4%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +89.7%
Contains more ManganeseManganese +207.8%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +35.3%
Contains less SodiumSodium -55.6%

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
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Onion
Onion
0
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +131.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +143.5%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +375.9%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin KVitamin K +475%
Contains more FolateFolate +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Onion DV% diff.
Potassium 816mg 146mg 20%
Copper 0.178mg 0.039mg 15%
Vitamin B6 0.293mg 0.12mg 13%
Manganese 0.397mg 0.129mg 12%
Vitamin C 17.1mg 7.4mg 11%
Fiber 4.1g 1.7g 10%
Carbs 27.88g 9.34g 6%
Vitamin B1 0.112mg 0.046mg 6%
Calories 118kcal 40kcal 4%
Iron 0.54mg 0.21mg 4%
Phosphorus 55mg 29mg 4%
Vitamin B5 0.314mg 0.123mg 4%
Magnesium 21mg 10mg 3%
Vitamin B3 0.552mg 0.116mg 3%
Vitamin E 0.35mg 0.02mg 2%
Vitamin K 2.3µg 0.4µg 2%
Choline 16.5mg 6.1mg 2%
Fructose 1.29g 2%
Protein 1.53g 1.1g 1%
Calcium 17mg 23mg 1%
Zinc 0.24mg 0.17mg 1%
Vitamin A 7µg 0µg 1%
Folate 23µg 19µg 1%
Protein per 100 calories 1.3g 2.8g N/A
Calories per 10 g protein 771kcal 364kcal N/A
Weight per 100 calories 85g 250g N/A
Fats 0.17g 0.1g 0%
Net carbs 23.78g 7.64g N/A
Sugar 0.5g 4.24g N/A
Sodium 9mg 4mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B2 0.032mg 0.027mg 0%
Saturated fat 0.037g 0.042g 0%
Monounsaturated fat 0.006g 0.013g 0%
Polyunsaturated fat 0.076g 0.017g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.054mg 0.021mg 0%
Isoleucine 0.052mg 0.014mg 0%
Leucine 0.096mg 0.025mg 0%
Lysine 0.059mg 0.039mg 0%
Methionine 0.021mg 0.002mg 0%
Phenylalanine 0.071mg 0.025mg 0%
Valine 0.062mg 0.021mg 0%
Histidine 0.034mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +39.1%
Contains more FatsFats +70%
Contains more CarbsCarbs +198.5%
Contains more OtherOther +134.3%
Contains more WaterWater +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Poly. FatPolyunsaturated fat +347.1%
Contains more Mono. FatMonounsaturated fat +116.7%

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/170071/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.