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  6. Cassava vs. Sweet onion

Cassava vs. Sweet onion — In-Depth Nutrition Comparison

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How are Cassava and Sweet onion different?

  • Cassava is higher than Sweet onion in Vitamin C, and Manganese.
  • Cassava covers your daily need of Vitamin C 18% more than Sweet onion.
  • Cassava contains 6 times more Vitamin B3 than Sweet onion. Cassava contains 0.854mg of Vitamin B3, while Sweet onion contains 0.133mg.
  • Cassava is lower in Sugar.

Cassava, raw and Onions, sweet, raw types were used in this article.

Infographic

Cassava vs Sweet onion 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.
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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +127.7%
Contains more CopperCopper +78.6%
Contains more ZincZinc +161.5%
Contains more ManganeseManganese +405.3%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -42.9%
~equal in Iron ~0.26mg
~equal in Phosphorus ~27mg

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +329.2%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +112.2%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +542.1%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +17.4%
Contains more CholineCholine +330.9%
Contains more Vitamin B6Vitamin B6 +47.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.098mg
~equal in Vitamin B12 ~µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +70%
Contains more FatsFats +250%
Contains more CarbsCarbs +404.1%
Contains more OtherOther +87.9%
Contains more WaterWater +52.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Sweet onion Opinion
Calories 160kcal 32kcal Cassava
Protein 1.36g 0.8g Cassava
Fats 0.28g 0.08g Cassava
Vitamin C 20.6mg 4.8mg Cassava
Net carbs 36.26g 6.65g Cassava
Carbs 38.06g 7.55g Cassava
Magnesium 21mg 9mg Cassava
Calcium 16mg 20mg Sweet onion
Potassium 271mg 119mg Cassava
Iron 0.27mg 0.26mg Cassava
Sugar 1.7g 5.02g Cassava
Fiber 1.8g 0.9g Cassava
Copper 0.1mg 0.056mg Cassava
Zinc 0.34mg 0.13mg Cassava
Phosphorus 27mg 27mg
Sodium 14mg 8mg Sweet onion
Vitamin A 13IU 1IU Cassava
Vitamin A 1µg 0µg Cassava
Vitamin E 0.19mg 0.02mg Cassava
Manganese 0.384mg 0.076mg Cassava
Selenium 0.7µg 0.5µg Cassava
Vitamin B1 0.087mg 0.041mg Cassava
Vitamin B2 0.048mg 0.02mg Cassava
Vitamin B3 0.854mg 0.133mg Cassava
Vitamin B5 0.107mg 0.098mg Cassava
Vitamin B6 0.088mg 0.13mg Sweet onion
Vitamin K 1.9µg 0.3µg Cassava
Folate 27µg 23µg Cassava
Choline 23.7mg 5.5mg Cassava
Saturated Fat 0.074g Sweet onion
Monounsaturated Fat 0.075g Cassava
Polyunsaturated fat 0.048g Cassava
Tryptophan 0.019mg 0.009mg Cassava
Threonine 0.028mg 0.018mg Cassava
Isoleucine 0.027mg 0.014mg Cassava
Leucine 0.039mg 0.025mg Cassava
Lysine 0.044mg 0.033mg Cassava
Methionine 0.011mg 0.009mg Cassava
Phenylalanine 0.026mg 0.024mg Cassava
Valine 0.035mg 0.02mg Cassava
Histidine 0.02mg 0.011mg Cassava
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
16%
Cassava
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 94)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 3.32g)
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)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.