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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
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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
:
3
Onion
Contains more Iron +28.6%
Contains more Potassium +85.6%
Contains more Magnesium +110%
Contains more Copper +156.4%
Contains more Zinc +100%
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Equal in Phosphorus - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +28.6%
Contains more Potassium +85.6%
Contains more Magnesium +110%
Contains more Copper +156.4%
Contains more Zinc +100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
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 Folate +42.1%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
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 Folate +42.1%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 160kcal 40kcal Cassava
Protein 1.36g 1.1g Cassava
Fats 0.28g 0.1g Cassava
Vitamin C 20.6mg 7.4mg Cassava
Net carbs 36.26g 7.64g Cassava
Carbs 38.06g 9.34g Cassava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.27mg 0.21mg Cassava
Calcium 16mg 23mg Onion
Potassium 271mg 146mg Cassava
Magnesium 21mg 10mg Cassava
Sugar 1.7g 4.24g Cassava
Fiber 1.8g 1.7g Cassava
Copper 0.1mg 0.039mg Cassava
Zinc 0.34mg 0.17mg Cassava
Starch g 0g Onion
Phosphorus 27mg 29mg Onion
Sodium 14mg 4mg Onion
Vitamin A 13IU 2IU Cassava
Vitamin E 0.19mg 0.02mg Cassava
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.4µg Cassava
Folate 27µg 19µg Cassava
Trans Fat 0g 0g
Saturated Fat 0.074g 0.042g Onion
Monounsaturated Fat 0.075g 0.013g Cassava
Polyunsaturated fat 0.048g 0.017g 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
Fructose g 1.29g Onion

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
8
Onion
Mineral Summary Score
14
Cassava
8
Onion

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 food.
Protein
8%
Cassava
7%
Onion
Carbohydrates
38%
Cassava
9%
Onion
Fats
1%
Cassava
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.