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Welsh onion vs Cassava - In-Depth Nutrition Comparison

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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 - 20)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Welsh onion Cassava
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Welsh 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
82
Welsh onion
14
Cassava
Mineral Summary Score
12
Welsh 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
:
Contains more Iron +351.9%
Contains more Calcium +12.5%
Contains more Zinc +52.9%
Contains more Phosphorus +81.5%
Contains more Potassium +27.8%
Contains more Copper +42.9%
Contains less Sodium -17.6%
Equal in Magnesium - 21
Contains more Iron +351.9%
Contains more Calcium +12.5%
Contains more Zinc +52.9%
Contains more Phosphorus +81.5%
Contains more Potassium +27.8%
Contains more Copper +42.9%
Contains less Sodium -17.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +31.1%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
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 Vitamin C +31.1%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
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%

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
11%
Welsh onion
8%
Cassava
Carbohydrates
7%
Welsh onion
38%
Cassava
Fats
2%
Welsh 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 Welsh onion Cassava Opinion
Calories 34 160 Cassava
Protein 1.9 1.36 Welsh onion
Fats 0.4 0.28 Welsh onion
Vitamin C 27 20.6 Welsh onion
Carbs 6.5 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.27 Welsh onion
Calcium 18 16 Welsh onion
Potassium 212 271 Cassava
Magnesium 23 21 Welsh onion
Sugars 2.18 1.7 Welsh onion
Fiber 2.4 1.8 Welsh onion
Copper 0.07 0.1 Cassava
Zinc 0.52 0.34 Welsh onion
Starch
Phosphorus 49 27 Welsh onion
Sodium 17 14 Cassava
Vitamin A 1160 13 Welsh onion
Vitamin E 0.51 0.19 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.087 Cassava
Vitamin B2 0.09 0.048 Welsh onion
Vitamin B3 0.4 0.854 Cassava
Vitamin B5 0.169 0.107 Welsh onion
Vitamin B6 0.072 0.088 Cassava
Vitamin B12 0 0
Vitamin K 193.4 1.9 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.067 0.074 Welsh onion
Monounsaturated Fat 0.056 0.075 Cassava
Polyunsaturated fat 0.156 0.048 Welsh onion
Tryptophan 0.021 0.019 Welsh onion
Threonine 0.074 0.028 Welsh onion
Isoleucine 0.081 0.027 Welsh onion
Leucine 0.113 0.039 Welsh onion
Lysine 0.095 0.044 Welsh onion
Methionine 0.021 0.011 Welsh onion
Phenylalanine 0.061 0.026 Welsh onion
Valine 0.084 0.035 Welsh onion
Histidine 0.033 0.02 Welsh onion
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.