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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, 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.

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

Infographic

Cassava vs Welsh 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
Contains more Potassium +27.8%
Contains less Sodium -17.6%
Contains more Copper +42.9%
Contains more Calcium +12.5%
Contains more Iron +351.9%
Contains more Phosphorus +81.5%
Contains more Zinc +52.9%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Potassium +27.8%
Contains less Sodium -17.6%
Contains more Copper +42.9%
Contains more Calcium +12.5%
Contains more Iron +351.9%
Contains more Phosphorus +81.5%
Contains more Zinc +52.9%
Equal in Magnesium - 23

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
:
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +22.2%
Contains more Folate +68.8%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
Contains more Vitamin C +31.1%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin K +10078.9%
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 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +22.2%
Contains more Folate +68.8%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
Contains more Vitamin C +31.1%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin K +10078.9%

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 Welsh onion
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Welsh onion Opinion
Net carbs 36.26g 4.1g Cassava
Protein 1.36g 1.9g Welsh onion
Fats 0.28g 0.4g Welsh onion
Carbs 38.06g 6.5g Cassava
Calories 160kcal 34kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 2.18g Cassava
Fiber 1.8g 2.4g Welsh onion
Calcium 16mg 18mg Welsh onion
Iron 0.27mg 1.22mg Welsh onion
Magnesium 21mg 23mg Welsh onion
Phosphorus 27mg 49mg Welsh onion
Potassium 271mg 212mg Cassava
Sodium 14mg 17mg Cassava
Zinc 0.34mg 0.52mg Welsh onion
Copper 0.1mg 0.07mg Cassava
Vitamin A 13IU 1160IU Welsh onion
Vitamin E 0.19mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 27mg Welsh onion
Vitamin B1 0.087mg 0.05mg Cassava
Vitamin B2 0.048mg 0.09mg Welsh onion
Vitamin B3 0.854mg 0.4mg Cassava
Vitamin B5 0.107mg 0.169mg Welsh onion
Vitamin B6 0.088mg 0.072mg Cassava
Folate 27µg 16µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 193.4µg Welsh onion
Tryptophan 0.019mg 0.021mg Welsh onion
Threonine 0.028mg 0.074mg Welsh onion
Isoleucine 0.027mg 0.081mg Welsh onion
Leucine 0.039mg 0.113mg Welsh onion
Lysine 0.044mg 0.095mg Welsh onion
Methionine 0.011mg 0.021mg Welsh onion
Phenylalanine 0.026mg 0.061mg Welsh onion
Valine 0.035mg 0.084mg Welsh onion
Histidine 0.02mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.067g Welsh onion
Monounsaturated Fat 0.075g 0.056g Cassava
Polyunsaturated fat 0.048g 0.156g Welsh onion

Which food is preferable for your diet?

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

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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
61
Welsh onion
Mineral Summary Score
14
Cassava
18
Welsh 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
11%
Welsh onion
Carbohydrates
38%
Cassava
7%
Welsh onion
Fats
1%
Cassava
2%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 3mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.