Onion vs Sweet Potato: Nutrition, Calories & Protein Compared



Onion - calories, kcal, weight, nutrition
Onion - calories, kcal, weight, nutrition

Onion vs Sweet potato
Nutrition Facts

Onion
Serving size:
  change
one onion (110g)slice (15g)cup, sliced (115g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 15

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Onion vs Sweet Potato 100g Compare


per 100gOnionSweet potato
Calories40 86
Carbohydrates9.34 g20.12 g
Fat0.1 g0.05 g
Dietary fiber1.7 g3 g
Protein1.1 g1.57 g
Water89.11 g77.28 g
Calcium23 mg30 mg
Iron0.21 mg0.61 mg
Magnessium10 mg25 mg
Potassium146 mg337 mg
Sodium4 mg55 mg
Vitaminium A2 µg14187 µg
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)0.019 mg0.011 mg
Vitaminium C7.4 mg2.4 mg
Vitaminium E0.02 mg0.26 mg
Beta karoten1 mg8509 mg
Onion vs Sweet Potato: A Nutritional Comparison

A Tale of Two Veggies: Onion and Sweet Potato

When it comes to enriching our diet with vegetables, the onion and sweet potato each hold a special place in the kitchen. Not only do they add unique flavors and textures to our dishes, but they also come packed with nutritional benefits that are hard to overlook. Whether you're dicing an onion to bring a sharp, aromatic depth to your cooking or baking a sweet potato for its creamy, sweet flesh, you're also serving up a host of vitamins, minerals, and other nutrients essential for health.

Unraveling the Nutritional Tapestry

At first glance, onions and sweet potatoes may serve very different culinary purposes, but a closer look reveals a detailed comparison of their nutritional profiles. Understanding the calorie, carb, and nutrient content can help you make informed choices about incorporating these vegetables into your meals.

  • Calories: Onions contain about 40 calories per 100 grams, making them a low-calorie addition to any dish. Sweet potatoes, on the other hand, have a higher calorie count at 86 calories per 100 grams, attributed to their higher carbohydrate content.
  • Carbohydrates and Fiber: With 9.34 grams of carbs and 1.7 grams of fiber, onions are a good source of energy and digestive health. Sweet potatoes boast 20.12 grams of carbs and 3 grams of fiber, making them an excellent source of energy and essential for a healthy digestive system.
  • Vitamins and Minerals: Both vegetables are rich in vitamins and minerals, but sweet potatoes are particularly high in vitamin A (14187 IU), significantly contributing to vision health, immune function, and skin integrity. Onions, while lower in vitamin A, offer a good amount of vitamin C and various B-vitamins.
  • Other Nutrients: Sweet potatoes and onions are both low in fat and contain no cholesterol, making them heart-healthy choices. Sweet potatoes have a slight edge in terms of potassium and magnesium, which are vital for muscle function and overall health.

Which One Wins the Nutritional Battle?

Choosing between onions and sweet potatoes doesn't have to be a contest of nutritional superiority, as both offer distinct health benefits and can be part of a balanced diet. Onions, with their low calorie and high vitamin C content, are great for adding flavor without the guilt. Sweet potatoes, rich in beta-carotene and fiber, can be a satisfying, nutrient-dense component of meals.

Incorporating a variety of vegetables into your diet is key to receiving a wide range of nutrients. Whether you lean towards the savory sharpness of onions or the sweet, comforting taste of sweet potatoes, you're making a choice that supports your health. Why not enjoy both and reap the diverse benefits these vegetables have to offer?

Ultimately, the decision between onions and sweet potatoes may come down to personal preference or specific dietary needs. By understanding the nutritional content of these vegetables, you can make choices that best suit your health and culinary goals.

Onion 100g

40kcal

Calories source

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

Sweet potato 100g

86kcal

Calories source

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