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  6. Cassava vs. Onion

Cassava vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Cassava and Onion?

  • Onion has less Vitamin C, Manganese, and Copper than Cassava.
  • Cassava's daily need coverage for Vitamin C is 15% higher.
  • Cassava has 7 times more Vitamin B3 than Onion. Cassava has 0.854mg of Vitamin B3, while Onion has 0.116mg.
  • Cassava contains less Sugar.

We used Cassava, raw and Onions, raw types in this comparison.

Infographic

Cassava vs Onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cassava
Cassava
7
:
3
Onion
Onion
Contains more Iron +28.6%
Contains more Magnesium +110%
Contains more Potassium +85.6%
Contains more Zinc +100%
Contains more Copper +156.4%
Contains more Manganese +197.7%
Contains more Selenium +40%
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Equal in Phosphorus - 29
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +28.6%
Contains more Magnesium +110%
Contains more Potassium +85.6%
Contains more Zinc +100%
Contains more Copper +156.4%
Contains more Manganese +197.7%
Contains more Selenium +40%
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Equal in Phosphorus - 29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cassava
Cassava
8
:
2
Onion
Onion
Contains more Vitamin A +550%
Contains more Vitamin E +850%
Contains more Vitamin C +178.4%
Contains more Vitamin B1 +89.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +636.2%
Contains more Folate +42.1%
Contains more Vitamin K +375%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +550%
Contains more Vitamin E +850%
Contains more Vitamin C +178.4%
Contains more Vitamin B1 +89.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +636.2%
Contains more Folate +42.1%
Contains more Vitamin K +375%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
4
:
1
Onion
Onion
Contains more Protein +23.6%
Contains more Fats +180%
Contains more Carbs +307.5%
Contains more Other +77.1%
Contains more Water +49.3%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +23.6%
Contains more Fats +180%
Contains more Carbs +307.5%
Contains more Other +77.1%
Contains more Water +49.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +476.9%
Contains more Polyunsaturated fat +182.4%
Contains less Saturated Fat -43.2%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +476.9%
Contains more Polyunsaturated fat +182.4%
Contains less Saturated Fat -43.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cassava Onion Opinion
Net carbs 36.26g 7.64g Cassava
Protein 1.36g 1.1g Cassava
Fats 0.28g 0.1g Cassava
Carbs 38.06g 9.34g Cassava
Calories 160kcal 40kcal Cassava
Fructose 1.29g Onion
Sugar 1.7g 4.24g Cassava
Fiber 1.8g 1.7g Cassava
Calcium 16mg 23mg Onion
Iron 0.27mg 0.21mg Cassava
Magnesium 21mg 10mg Cassava
Phosphorus 27mg 29mg Onion
Potassium 271mg 146mg Cassava
Sodium 14mg 4mg Onion
Zinc 0.34mg 0.17mg Cassava
Copper 0.1mg 0.039mg Cassava
Manganese 0.384mg 0.129mg Cassava
Selenium 0.7µg 0.5µg Cassava
Vitamin A 13IU 2IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.02mg Cassava
Vitamin C 20.6mg 7.4mg Cassava
Vitamin B1 0.087mg 0.046mg Cassava
Vitamin B2 0.048mg 0.027mg Cassava
Vitamin B3 0.854mg 0.116mg Cassava
Vitamin B5 0.107mg 0.123mg Onion
Vitamin B6 0.088mg 0.12mg Onion
Folate 27µg 19µg Cassava
Vitamin K 1.9µg 0.4µg Cassava
Tryptophan 0.019mg 0.014mg Cassava
Threonine 0.028mg 0.021mg Cassava
Isoleucine 0.027mg 0.014mg Cassava
Leucine 0.039mg 0.025mg Cassava
Lysine 0.044mg 0.039mg Cassava
Methionine 0.011mg 0.002mg Cassava
Phenylalanine 0.026mg 0.025mg Cassava
Valine 0.035mg 0.021mg Cassava
Histidine 0.02mg 0.014mg Cassava
Saturated Fat 0.074g 0.042g Onion
Monounsaturated Fat 0.075g 0.013g Cassava
Polyunsaturated fat 0.048g 0.017g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cassava
8%
Onion
Minerals Daily Need Coverage Score
16%
Cassava
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.54g)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.