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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
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.
Contains more Potassium +27.8%
Contains less Sodium -17.6%
Contains more Copper +42.9%
Contains more Manganese +180.3%
Contains more Selenium +16.7%
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 Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Potassium +27.8%
Contains less Sodium -17.6%
Contains more Copper +42.9%
Contains more Manganese +180.3%
Contains more Selenium +16.7%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +485.5%
Contains more Protein +39.7%
Contains more Fats +42.9%
Contains more Water +51.6%
Contains more Other +12.9%
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 Carbs +485.5%
Contains more Protein +39.7%
Contains more Fats +42.9%
Contains more Water +51.6%
Contains more Other +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +33.9%
Contains more Polyunsaturated fat +225%
Equal in Saturated Fat - 0.067
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +33.9%
Contains more Polyunsaturated fat +225%
Equal in Saturated Fat - 0.067

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Welsh onion
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals 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
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
Manganese 0.384mg 0.137mg Cassava
Selenium 0.7µg 0.6µg Cassava
Vitamin A 13IU 1160IU Welsh onion
Vitamin A RAE 1µg Cassava
Vitamin E 0.19mg 0.51mg Welsh onion
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 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
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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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
61%
Welsh onion
Minerals Daily Need Coverage Score
16%
Cassava
17%
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 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 minerals?
?
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.
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

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.