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Welsh onion vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between Welsh onion and Cassava?

  • Welsh onion is higher in Vitamin K, Iron, and Vitamin C, yet Cassava is higher in Manganese.
  • Welsh onion's daily need coverage for Vitamin K is 160% more.
  • Welsh onion has 5 times more Iron than Cassava. While Welsh onion has 1.22mg of Iron, Cassava has only 0.27mg.

We used Onions, welsh, raw and Cassava, raw types in this article.

Infographic

Welsh onion vs Cassava 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.
Contains more Calcium +12.5%
Contains more Iron +351.9%
Contains more Phosphorus +81.5%
Contains more Zinc +52.9%
Contains more Potassium +27.8%
Contains less Sodium -17.6%
Contains more Copper +42.9%
Contains more Manganese +180.3%
Contains more Selenium +16.7%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +12.5%
Contains more Iron +351.9%
Contains more Phosphorus +81.5%
Contains more Zinc +52.9%
Contains more Potassium +27.8%
Contains less Sodium -17.6%
Contains more Copper +42.9%
Contains more Manganese +180.3%
Contains more Selenium +16.7%
Equal in Magnesium - 21

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.
:
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
Contains more Vitamin C +31.1%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin K +10078.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +22.2%
Contains more Folate +68.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
Contains more Vitamin C +31.1%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin K +10078.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +22.2%
Contains more Folate +68.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.7%
Contains more Fats +42.9%
Contains more Water +51.6%
Contains more Other +12.9%
Contains more Carbs +485.5%
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +39.7%
Contains more Fats +42.9%
Contains more Water +51.6%
Contains more Other +12.9%
Contains more Carbs +485.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +225%
Contains more Monounsaturated Fat +33.9%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +225%
Contains more Monounsaturated Fat +33.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Cassava Opinion
Net carbs 4.1g 36.26g Cassava
Protein 1.9g 1.36g Welsh onion
Fats 0.4g 0.28g Welsh onion
Carbs 6.5g 38.06g Cassava
Calories 34kcal 160kcal Cassava
Sugar 2.18g 1.7g Cassava
Fiber 2.4g 1.8g Welsh onion
Calcium 18mg 16mg Welsh onion
Iron 1.22mg 0.27mg Welsh onion
Magnesium 23mg 21mg Welsh onion
Phosphorus 49mg 27mg Welsh onion
Potassium 212mg 271mg Cassava
Sodium 17mg 14mg Cassava
Zinc 0.52mg 0.34mg Welsh onion
Copper 0.07mg 0.1mg Cassava
Manganese 0.137mg 0.384mg Cassava
Selenium 0.6µg 0.7µg Cassava
Vitamin A 1160IU 13IU Welsh onion
Vitamin A RAE 1µg Cassava
Vitamin E 0.51mg 0.19mg Welsh onion
Vitamin C 27mg 20.6mg Welsh onion
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.09mg 0.048mg Welsh onion
Vitamin B3 0.4mg 0.854mg Cassava
Vitamin B5 0.169mg 0.107mg Welsh onion
Vitamin B6 0.072mg 0.088mg Cassava
Folate 16µg 27µg Cassava
Vitamin K 193.4µg 1.9µg Welsh onion
Tryptophan 0.021mg 0.019mg Welsh onion
Threonine 0.074mg 0.028mg Welsh onion
Isoleucine 0.081mg 0.027mg Welsh onion
Leucine 0.113mg 0.039mg Welsh onion
Lysine 0.095mg 0.044mg Welsh onion
Methionine 0.021mg 0.011mg Welsh onion
Phenylalanine 0.061mg 0.026mg Welsh onion
Valine 0.084mg 0.035mg Welsh onion
Histidine 0.033mg 0.02mg Welsh onion
Saturated Fat 0.067g 0.074g Welsh onion
Monounsaturated Fat 0.056g 0.075g Cassava
Polyunsaturated fat 0.156g 0.048g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Cassava
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
61%
Welsh onion
14%
Cassava
Minerals Daily Need Coverage Score
17%
Welsh onion
16%
Cassava

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 55)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 3mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.