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  6. Onion vs. Cassava

Onion vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between onions and cassava?

  • Onions have less vitamin C, manganese, and copper than cassava.
  • Cassava's daily need coverage for vitamin C is 15% higher.
  • Onions have 2 times more sugar than cassava. Onions have 4.24g of sugar, while cassava has 1.7g.
  • Onions have a lower glycemic index than cassava.

We used Onions, raw and Cassava, raw types in this comparison.

Infographic

Onion vs Cassava 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +85.6%
Contains more IronIron +28.6%
Contains more CopperCopper +156.4%
Contains more ZincZinc +100%
Contains more ManganeseManganese +197.7%
Contains more SeleniumSelenium +40%
~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.
Onion
Onion
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin CVitamin C +178.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +89.1%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +636.2%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Cassava DV% diff.
Vitamin C 7.4mg 20.6mg 15%
Manganese 0.129mg 0.384mg 11%
Carbs 9.34g 38.06g 10%
Copper 0.039mg 0.1mg 7%
Calories 40kcal 160kcal 6%
Vitamin B3 0.116mg 0.854mg 5%
Potassium 146mg 271mg 4%
Magnesium 10mg 21mg 3%
Vitamin B1 0.046mg 0.087mg 3%
Choline 6.1mg 23.7mg 3%
Zinc 0.17mg 0.34mg 2%
Vitamin B2 0.027mg 0.048mg 2%
Vitamin B6 0.12mg 0.088mg 2%
Folate 19µg 27µg 2%
Fructose 1.29g 2%
Protein 1.1g 1.36g 1%
Calcium 23mg 16mg 1%
Iron 0.21mg 0.27mg 1%
Vitamin E 0.02mg 0.19mg 1%
Vitamin K 0.4µg 1.9µg 1%
Protein per 100 calories 2.8g 0.85g N/A
Calories per 10 g protein 364kcal 1176kcal N/A
Weight per 100 calories 250g 63g N/A
Fats 0.1g 0.28g 0%
Net carbs 7.64g 36.26g N/A
Sugar 4.24g 1.7g N/A
Fiber 1.7g 1.8g 0%
Phosphorus 29mg 27mg 0%
Sodium 4mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B5 0.123mg 0.107mg 0%
Saturated fat 0.042g 0.074g 0%
Monounsaturated fat 0.013g 0.075g 0%
Polyunsaturated fat 0.017g 0.048g 0%
Tryptophan 0.014mg 0.019mg 0%
Threonine 0.021mg 0.028mg 0%
Isoleucine 0.014mg 0.027mg 0%
Leucine 0.025mg 0.039mg 0%
Lysine 0.039mg 0.044mg 0%
Methionine 0.002mg 0.011mg 0%
Phenylalanine 0.025mg 0.026mg 0%
Valine 0.021mg 0.035mg 0%
Histidine 0.014mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +49.3%
Contains more ProteinProtein +23.6%
Contains more FatsFats +180%
Contains more CarbsCarbs +307.5%
Contains more OtherOther +77.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +476.9%
Contains more Poly. FatPolyunsaturated fat +182.4%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.