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Cassava vs. Shallot — In-Depth Nutrition Comparison

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Differences between Cassava and Shallot

  • Cassava has more Vitamin C, while Shallot has more Vitamin B6, Iron, and Fiber.
  • Shallot's daily need coverage for Vitamin B6 is 20% higher.
  • Shallot contains 4 times less Vitamin B3 than Cassava. Cassava contains 0.854mg of Vitamin B3, while Shallot contains 0.2mg.
  • The amount of Sugar in Cassava is lower.

The food types used in this comparison are Cassava, raw and Shallots, raw.

Infographic

Cassava vs Shallot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Copper +13.6%
Contains more Manganese +31.5%
Contains more Calcium +131.3%
Contains more Iron +344.4%
Contains more Phosphorus +122.2%
Contains more Potassium +23.2%
Contains less Sodium -14.3%
Contains more Zinc +17.6%
Contains more Selenium +71.4%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Copper +13.6%
Contains more Manganese +31.5%
Contains more Calcium +131.3%
Contains more Iron +344.4%
Contains more Phosphorus +122.2%
Contains more Potassium +23.2%
Contains less Sodium -14.3%
Contains more Zinc +17.6%
Contains more Selenium +71.4%
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 +225%
Contains more Vitamin E +375%
Contains more Vitamin C +157.5%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +327%
Contains more Vitamin K +137.5%
Contains more Vitamin B5 +171%
Contains more Vitamin B6 +292%
Contains more Folate +25.9%
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%
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +225%
Contains more Vitamin E +375%
Contains more Vitamin C +157.5%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +327%
Contains more Vitamin K +137.5%
Contains more Vitamin B5 +171%
Contains more Vitamin B6 +292%
Contains more Folate +25.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +180%
Contains more Carbs +126.5%
Contains more Protein +83.8%
Contains more Water +33.7%
Contains more Other +29%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +180%
Contains more Carbs +126.5%
Contains more Protein +83.8%
Contains more Water +33.7%
Contains more Other +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +435.7%
Contains more Polyunsaturated fat +23.1%
Contains less Saturated Fat -77%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +435.7%
Contains more Polyunsaturated fat +23.1%
Contains less Saturated Fat -77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Shallot Opinion
Net carbs 36.26g 13.6g Cassava
Protein 1.36g 2.5g Shallot
Fats 0.28g 0.1g Cassava
Carbs 38.06g 16.8g Cassava
Calories 160kcal 72kcal Cassava
Sugar 1.7g 7.87g Cassava
Fiber 1.8g 3.2g Shallot
Calcium 16mg 37mg Shallot
Iron 0.27mg 1.2mg Shallot
Magnesium 21mg 21mg
Phosphorus 27mg 60mg Shallot
Potassium 271mg 334mg Shallot
Sodium 14mg 12mg Shallot
Zinc 0.34mg 0.4mg Shallot
Copper 0.1mg 0.088mg Cassava
Manganese 0.384mg 0.292mg Cassava
Selenium 0.7µg 1.2µg Shallot
Vitamin A 13IU 4IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.04mg Cassava
Vitamin C 20.6mg 8mg Cassava
Vitamin B1 0.087mg 0.06mg Cassava
Vitamin B2 0.048mg 0.02mg Cassava
Vitamin B3 0.854mg 0.2mg Cassava
Vitamin B5 0.107mg 0.29mg Shallot
Vitamin B6 0.088mg 0.345mg Shallot
Folate 27µg 34µg Shallot
Vitamin K 1.9µg 0.8µg Cassava
Tryptophan 0.019mg 0.028mg Shallot
Threonine 0.028mg 0.098mg Shallot
Isoleucine 0.027mg 0.106mg Shallot
Leucine 0.039mg 0.149mg Shallot
Lysine 0.044mg 0.125mg Shallot
Methionine 0.011mg 0.027mg Shallot
Phenylalanine 0.026mg 0.081mg Shallot
Valine 0.035mg 0.11mg Shallot
Histidine 0.02mg 0.043mg Shallot
Saturated Fat 0.074g 0.017g Shallot
Monounsaturated Fat 0.075g 0.014g Cassava
Polyunsaturated fat 0.048g 0.039g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
16%
Cassava
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 6.17g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
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)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.