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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CopperCopper +13.6%
Contains more ManganeseManganese +31.5%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +344.4%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +71.4%
~equal in Magnesium ~21mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 0.24% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +157.5%
Contains more Vitamin AVitamin A +225%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +327%
Contains more Vitamin KVitamin K +137.5%
Contains more CholineCholine +109.7%
Contains more Vitamin B5Vitamin B5 +171%
Contains more Vitamin B6Vitamin B6 +292%
Contains more FolateFolate +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +180%
Contains more CarbsCarbs +126.5%
Contains more ProteinProtein +83.8%
Contains more WaterWater +33.7%
Contains more OtherOther +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated Fat: Sat. Fat 0.074 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
24% 20% 56%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated Fat +435.7%
Contains more Poly. FatPolyunsaturated fat +23.1%
Contains less Sat. FatSaturated 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
Calories 160kcal 72kcal Cassava
Protein 1.36g 2.5g Shallot
Fats 0.28g 0.1g Cassava
Vitamin C 20.6mg 8mg Cassava
Net carbs 36.26g 13.6g Cassava
Carbs 38.06g 16.8g Cassava
Magnesium 21mg 21mg
Calcium 16mg 37mg Shallot
Potassium 271mg 334mg Shallot
Iron 0.27mg 1.2mg Shallot
Sugar 1.7g 7.87g Cassava
Fiber 1.8g 3.2g Shallot
Copper 0.1mg 0.088mg Cassava
Zinc 0.34mg 0.4mg Shallot
Phosphorus 27mg 60mg Shallot
Sodium 14mg 12mg Shallot
Vitamin A 13IU 4IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.04mg Cassava
Manganese 0.384mg 0.292mg Cassava
Selenium 0.7µg 1.2µg Shallot
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
Vitamin K 1.9µg 0.8µg Cassava
Folate 27µg 34µg Shallot
Choline 23.7mg 11.3mg Cassava
Saturated Fat 0.074g 0.017g Shallot
Monounsaturated Fat 0.075g 0.014g Cassava
Polyunsaturated fat 0.048g 0.039g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
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.