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Onion vs Cassava - In-Depth Nutrition Comparison

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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 - 44)
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Onion
14
Cassava
Mineral Summary Score
6
Onion
10
Cassava

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
3
:
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Contains more Iron +28.6%
Contains more Potassium +85.6%
Contains more Magnesium +110%
Contains more Copper +156.4%
Contains more Zinc +100%
Equal in Phosphorus - 27
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Contains more Iron +28.6%
Contains more Potassium +85.6%
Contains more Magnesium +110%
Contains more Copper +156.4%
Contains more Zinc +100%
Equal in Phosphorus - 27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%
Contains more Vitamin C +178.4%
Contains more Vitamin A +550%
Contains more Vitamin E +850%
Contains more Vitamin B1 +89.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +636.2%
Contains more Vitamin K +375%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%
Contains more Vitamin C +178.4%
Contains more Vitamin A +550%
Contains more Vitamin E +850%
Contains more Vitamin B1 +89.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +636.2%
Contains more Vitamin K +375%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Onion
8%
Cassava
Carbohydrates
9%
Onion
38%
Cassava
Fats
0%
Onion
1%
Cassava

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Onion Cassava Opinion
Calories 40 160 Cassava
Protein 1.1 1.36 Cassava
Fats 0.1 0.28 Cassava
Vitamin C 7.4 20.6 Cassava
Carbs 9.34 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.27 Cassava
Calcium 23 16 Onion
Potassium 146 271 Cassava
Magnesium 10 21 Cassava
Sugars 4.24 1.7 Onion
Fiber 1.7 1.8 Cassava
Copper 0.039 0.1 Cassava
Zinc 0.17 0.34 Cassava
Starch 0 Onion
Phosphorus 29 27 Onion
Sodium 4 14 Onion
Vitamin A 2 13 Cassava
Vitamin E 0.02 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.046 0.087 Cassava
Vitamin B2 0.027 0.048 Cassava
Vitamin B3 0.116 0.854 Cassava
Vitamin B5 0.123 0.107 Onion
Vitamin B6 0.12 0.088 Onion
Vitamin B12 0 0
Vitamin K 0.4 1.9 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.074 Onion
Monounsaturated Fat 0.013 0.075 Cassava
Polyunsaturated fat 0.017 0.048 Cassava
Tryptophan 0.014 0.019 Cassava
Threonine 0.021 0.028 Cassava
Isoleucine 0.014 0.027 Cassava
Leucine 0.025 0.039 Cassava
Lysine 0.039 0.044 Cassava
Methionine 0.002 0.011 Cassava
Phenylalanine 0.025 0.026 Cassava
Valine 0.021 0.035 Cassava
Histidine 0.014 0.02 Cassava
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.