Onion vs Sweet Potato: Nutrition, Calories & Protein Compared


Onion vs Sweet potato
Nutrition Facts
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Onion vs Sweet Potato 100g Compare
per 100g | Onion | Sweet potato |
---|---|---|
Calories | 40 | 86 |
Carbohydrates | 9.34 g | 20.12 g |
Fat | 0.1 g | 0.05 g |
Dietary fiber | 1.7 g | 3 g |
Protein | 1.1 g | 1.57 g |
Water | 89.11 g | 77.28 g |
Calcium | 23 mg | 30 mg |
Iron | 0.21 mg | 0.61 mg |
Magnessium | 10 mg | 25 mg |
Potassium | 146 mg | 337 mg |
Sodium | 4 mg | 55 mg |
Vitaminium A | 2 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.046 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.027 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.116 mg | 0.557 mg |
Vitaminium B5 | 0.123 mg | 0.8 mg |
Vitaminium B6 | 0.12 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 0.019 mg | 0.011 mg |
Vitaminium C | 7.4 mg | 2.4 mg |
Vitaminium E | 0.02 mg | 0.26 mg |
Beta karoten | 1 mg | 8509 mg |
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
40kcalCalories source
- 88% CARBS.
- 10% PROTEIN
- 2% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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