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  6. Cassava vs. Welsh onion

Cassava vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between cassava and welsh onion?

  • Cassava is higher in manganese, yet welsh onion is higher in vitamin K, vitamin A, iron, and vitamin C.
  • Welsh onion's daily need coverage for vitamin K is 160% more.
  • Cassava has 4 times more choline than welsh onion. While cassava has 23.7mg of choline, welsh onion has only 5.3mg.
  • The glycemic index of welsh onion is lower.

We used Cassava, raw and Onions, welsh, raw types in this article.

Infographic

Cassava vs Welsh 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +27.8%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -17.6%
Contains more ManganeseManganese +180.3%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +12.5%
Contains more IronIron +351.9%
Contains more ZincZinc +52.9%
Contains more PhosphorusPhosphorus +81.5%
~equal in Magnesium ~23mg

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% 0.33% 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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +74%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +68.8%
Contains more CholineCholine +347.2%
Contains more Vitamin CVitamin C +31.1%
Contains more Vitamin EVitamin E +168.4%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +10078.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Welsh onion DV% diff.
Vitamin K 1.9µg 193.4µg 160%
Iron 0.27mg 1.22mg 12%
Carbs 38.06g 6.5g 11%
Manganese 0.384mg 0.137mg 11%
Vitamin C 20.6mg 27mg 7%
Calories 160kcal 34kcal 6%
Phosphorus 27mg 49mg 3%
Choline 23.7mg 5.3mg 3%
Folate 27µg 16µg 3%
Vitamin B3 0.854mg 0.4mg 3%
Vitamin B2 0.048mg 0.09mg 3%
Vitamin B1 0.087mg 0.05mg 3%
Copper 0.1mg 0.07mg 3%
Fiber 1.8g 2.4g 2%
Vitamin E 0.19mg 0.51mg 2%
Zinc 0.34mg 0.52mg 2%
Potassium 271mg 212mg 2%
Vitamin B5 0.107mg 0.169mg 1%
Polyunsaturated fat 0.048g 0.156g 1%
Vitamin B6 0.088mg 0.072mg 1%
Protein 1.36g 1.9g 1%
Fats 0.28g 0.4g 0%
Net carbs 36.26g 4.1g N/A
Magnesium 21mg 23mg 0%
Calcium 16mg 18mg 0%
Sugar 1.7g 2.18g N/A
Sodium 14mg 17mg 0%
Vitamin A 1µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.074g 0.067g 0%
Monounsaturated fat 0.075g 0.056g 0%
Tryptophan 0.019mg 0.021mg 0%
Threonine 0.028mg 0.074mg 0%
Isoleucine 0.027mg 0.081mg 0%
Leucine 0.039mg 0.113mg 0%
Lysine 0.044mg 0.095mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.026mg 0.061mg 0%
Valine 0.035mg 0.084mg 0%
Histidine 0.02mg 0.033mg 0%

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more CarbsCarbs +485.5%
Contains more ProteinProtein +39.7%
Contains more FatsFats +42.9%
Contains more WaterWater +51.6%
Contains more OtherOther +12.9%

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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +33.9%
Contains more Poly. FatPolyunsaturated fat +225%
~equal in Saturated fat ~0.067g

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.