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  6. Yam vs. Onion

Yam vs. Onion — In-Depth Nutrition Comparison

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The main differences between yam and onions

  • Onions contain less potassium, copper, manganese, fiber, vitamin B6, and vitamin C than yam.
  • Daily need coverage for potassium for yam is 15% higher.
  • Onions have 4 times less copper than yam. Yam has 0.152mg of copper, while onions have 0.039mg.
  • Yam is lower in sugar.
  • Yam has a higher glycemic index than onions.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt 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 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 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 +80%
Contains more PotassiumPotassium +358.9%
Contains more IronIron +147.6%
Contains more CopperCopper +289.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +187.6%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +64.3%
Contains less SodiumSodium -50%

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
8
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Onion
Onion
1
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 +63.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B3Vitamin B3 +375.9%
Contains more Vitamin B5Vitamin B5 +152.8%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +475%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Onion DV% diff.
Potassium 670mg 146mg 15%
Copper 0.152mg 0.039mg 13%
Manganese 0.371mg 0.129mg 11%
Fiber 3.9g 1.7g 9%
Vitamin B6 0.228mg 0.12mg 8%
Carbs 27.48g 9.34g 6%
Vitamin C 12.1mg 7.4mg 5%
Calories 116kcal 40kcal 4%
Iron 0.52mg 0.21mg 4%
Vitamin B1 0.095mg 0.046mg 4%
Vitamin B5 0.311mg 0.123mg 4%
Phosphorus 49mg 29mg 3%
Vitamin B3 0.552mg 0.116mg 3%
Magnesium 18mg 10mg 2%
Vitamin E 0.34mg 0.02mg 2%
Vitamin K 2.3µg 0.4µg 2%
Choline 16.2mg 6.1mg 2%
Fructose 1.29g 2%
Protein 1.49g 1.1g 1%
Calcium 14mg 23mg 1%
Vitamin A 6µg 0µg 1%
Folate 16µg 19µg 1%
Protein per 100 calories 1.3g 2.8g N/A
Calories per 10 g protein 779kcal 364kcal N/A
Weight per 100 calories 86g 250g N/A
Fats 0.14g 0.1g 0%
Net carbs 23.58g 7.64g N/A
Sugar 0.49g 4.24g N/A
Zinc 0.2mg 0.17mg 0%
Sodium 8mg 4mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B2 0.028mg 0.027mg 0%
Saturated fat 0.029g 0.042g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.06g 0.017g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.052mg 0.021mg 0%
Isoleucine 0.05mg 0.014mg 0%
Leucine 0.094mg 0.025mg 0%
Lysine 0.058mg 0.039mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.069mg 0.025mg 0%
Valine 0.06mg 0.021mg 0%
Histidine 0.033mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +35.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +194.2%
Contains more OtherOther +117.1%
Contains more WaterWater +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -31%
Contains more Poly. FatPolyunsaturated fat +252.9%
Contains more Mono. FatMonounsaturated fat +160%

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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 - 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.