Onion vs Sweet Potato: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Onion - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Onion

At first glance, you can see that in onion is much less calories than in sweet potato.

Onion has 40 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 115%.

In onion and in sweet potato most calories came from carbs.

See tables below to compare onion with sweet potato in details.

Fact 2: Onion And Sweet potato Nutrition Difference

Sweet potato vs Onion: Vitamins and Minerals Comparison

per 100gOnionSweet potato
Calories40 86
Carbohydrates9.34 g20.12 g
Fat0.1 g0.05 g
Dietary fiber1.7 g3 g
Protein1.1 g1.6 g
Calcium23 mg30 mg
Magnessium10 mg25 mg
Phosphorus29 mg47 mg
Potassium146 mg337 mg
Sodium4 mg55 mg
Zink0.17 mg0.3 mg
Vitaminium B1 (Thiamine)0.046 mg0.078 mg
Vitaminium B2 (riboflavin)0.027 mg0.061 mg
Vitaminium B3 (Niacin)0.116 mg0.557 mg
Vitaminium B50.123 mg0.8 mg
Vitaminium B60.12 mg0.209 mg
Vitaminium B9 (Folic acid)19 mg11 mg
Vitaminium C7.4 mg2.4 mg
Vitaminium E0.02 mg0.26 mg
Beta karoten1 mg8509 mg

Less protein in onion

It is aslo easy to see see that in onion is less protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 1.1g per 100g of onion so using simple math we can see that difference is about 45%.

Less carbohydrates in onion

In onion is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 9.34g/100g in onion so let me do the math for you again - difference is about 115%.

More fat in onion

In onion is more fats than in sweet potato.

The tables above show us that there is 0.05g/100g of fats in sweet potato and 0.1g/100g in onion. In this case difference is about 100%.


  • Calories40
  • Carbohydrates9.34 g
  • Fat0.1 g
  • Dietary fiber1.7 g
  • Protein1.1 g
Onion calories per:
100g | ounce | single piece | slice | cup | sliced

Calories source

  • 88% CARBS.
  • 10% PROTEIN
  • 2% FAT

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

Vitamins: sweet potato vs onion

Minerals: onion vs sweet potato

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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