Onion vs Yam: All Nutritional Differences

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

Onion - calories, kcal, weight, nutrition
Yam - 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 yam.

Onion has 40 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 170%.

In onion and in yam most calories came from carbs.

See tables below to compare onion with yam in details.

Fact 2: Onion And Yam Nutrition Difference

Yam vs Onion: Vitamins and Minerals Comparison

per 100gOnionYam
Calories40 108
Carbohydrates9.34 g27.88 g
Fat0.1 g0.17 g
Dietary fiber1.7 g4.1 g
Protein1.1 g1.53 g
Calcium23 mg17 mg
Magnessium10 mg21 mg
Phosphorus29 mg55 mg
Potassium146 mg816 mg
Sodium4 mg9 mg
Zink0.17 mg0.24 mg
Vitaminium B1 (Thiamine)0.046 mg0.112 mg
Vitaminium B2 (riboflavin)0.027 mg0.032 mg
Vitaminium B3 (Niacin)0.116 mg0.552 mg
Vitaminium B50.123 mg0.314 mg
Vitaminium B60.12 mg0.293 mg
Vitaminium B9 (Folic acid)19 mg23 mg
Vitaminium C7.4 mg17.1 mg
Vitaminium E0.02 mg0.35 mg
Beta karoten1 mg83 mg

Less protein in onion

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

There is 1.53g per 100g of yam and 1.1g per 100g of onion so using simple math we can see that difference is about 39%.

Less carbohydrates in onion

In onion is less carbohydrates than in yam.

There is 27.88g/100g of carbohydrates in yam and 9.34g/100g in onion so let me do the math for you again - difference is about 199%.

Less fat in onion

In onion is less fats than in yam.

The tables above show us that there is 0.17g/100g of fats in yam and 0.1g/100g in onion. In this case difference is about 70%.


  • 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


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
100g | ounce | single piece | cup | cubes

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT

Vitamins: yam vs onion

  • Vitaminium B1 (Thiamine): yam 143% more than onion
  • Vitaminium B2 (riboflavin): yam 19% more than onion
  • Vitaminium B3 (Niacin): yam 376% more than onion
  • Vitaminium B5: yam 155% more than onion
  • Vitaminium B6: yam 144% more than onion
  • Vitaminium B9 (Folic acid): yam 21% more than onion
  • Vitaminium C: yam 131% more than onion
  • Vitaminium E: yam 1650% more than onion
  • Beta karoten: yam 8200% more than onion

Minerals: onion vs yam

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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