Onions (Raw)vsSweet Potato (Raw)
Onions (Raw) has 40 calories and 1.1g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Sweet Potato (Raw) has more protein, Onions (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Onions (Raw) vs Sweet Potato (Raw)
Go with Onions (Raw) at just 40 kcal per 100g — 53% fewer calories.
Sweet Potato (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Sweet Potato (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Sweet Potato (Raw) provides 337mg of potassium per 100g — important for muscle function and hydration.
Onions (Raw) delivers 7.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Onions | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 40kcal2% | 86kcal4% | <0.1kcal |
| Protein | 1.1g2% | 1.6g3% | <0.1g |
| Total Fat | 0.10g0% | <0.1g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.3g3% | 20g7% | <0.1g |
| Dietary Fiber | 1.7g6% | 3.0g11% | <0.1g |
| Sugars | 4.2g | 4.2g | +<0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 709mcg79% | <0.1mcg |
| Vitamin C | 7.4mg8% | 2.4mg3% | +5.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.26mg2% | <0.1mg |
| Vitamin K | 0.40mcg0% | 1.8mcg2% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 11mcg3% | +8.0mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 0.56mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 55mg2% | <0.1mg |
| Calcium | 23mg2% | 30mg2% | <0.1mg |
| Iron | 0.21mg1% | 0.61mg3% | <0.1mg |
| Potassium | 146mg3% | 337mg7% | <0.1mg |
| Phosphorus | 29mg2% | 47mg4% | <0.1mg |
| Magnesium | 10mg2% | 25mg6% | <0.1mg |
| Zinc | 0.17mg2% | 0.30mg3% | <0.1mg |
| Copper | <0.1mg4% | 0.15mg17% | <0.1mg |
| Manganese | 0.13mg6% | 0.26mg11% | <0.1mg |
| Selenium | 0.50mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Onions (Raw) is significantly lower in calories at just 40 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 115% fewer calories, making Onions (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Onions (Raw) providing 1.1g and Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.1g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 0mcg), Vitamin E (Sweet Potato (Raw): 0.26mg vs 0.02mg), Niacin (B3) (Sweet Potato (Raw): 0.557mg vs 0.116mg).
Key Minerals: Notable mineral differences include Sodium (Sweet Potato (Raw): 55mg vs 4mg), Copper (Sweet Potato (Raw): 0.151mg vs 0.039mg), Iron (Sweet Potato (Raw): 0.61mg vs 0.21mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Onions (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more protein with 1.57g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Onions (Raw) or Sweet Potato (Raw)?
- Onions (Raw) is lower in calories with 40 kcal per 100g versus 86 kcal.
- Is Onions (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Onions (Raw) has 40 calories and 1.1g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Onions (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.1g.
- Which has more fiber, Onions (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 1.7g.