Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Onion vs Cassava - In-Depth Nutrition Comparison

Compare

What are the main differences between Onion and Cassava?

  • Onion has less Vitamin C, Manganese, and Copper than Cassava.
  • Cassava's daily need coverage for Vitamin C is 15% higher.
  • Onion has 2 times more Sugar than Cassava. Onion has 4.24g of Sugar, while Cassava has 1.7g.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
3
:
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Contains more Iron +28.6%
Contains more Magnesium +110%
Contains more Potassium +85.6%
Contains more Zinc +100%
Contains more Copper +156.4%
Equal in Phosphorus - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +43.8%
Contains less Sodium -71.4%
Contains more Iron +28.6%
Contains more Magnesium +110%
Contains more Potassium +85.6%
Contains more Zinc +100%
Contains more Copper +156.4%
Equal in Phosphorus - 27

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
Onion
2
:
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%
Contains more Vitamin A +550%
Contains more Vitamin E +850%
Contains more Vitamin C +178.4%
Contains more Vitamin B1 +89.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +636.2%
Contains more Folate +42.1%
Contains more Vitamin K +375%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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%
Contains more Vitamin B5 +15%
Contains more Vitamin B6 +36.4%
Contains more Vitamin A +550%
Contains more Vitamin E +850%
Contains more Vitamin C +178.4%
Contains more Vitamin B1 +89.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B3 +636.2%
Contains more Folate +42.1%
Contains more Vitamin K +375%

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.
Onion Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion Cassava Opinion
Net carbs 7.64g 36.26g Cassava
Protein 1.1g 1.36g Cassava
Fats 0.1g 0.28g Cassava
Carbs 9.34g 38.06g Cassava
Calories 40kcal 160kcal Cassava
Starch 0g g Onion
Fructose 1.29g g Onion
Sugar 4.24g 1.7g Cassava
Fiber 1.7g 1.8g Cassava
Calcium 23mg 16mg Onion
Iron 0.21mg 0.27mg Cassava
Magnesium 10mg 21mg Cassava
Phosphorus 29mg 27mg Onion
Potassium 146mg 271mg Cassava
Sodium 4mg 14mg Onion
Zinc 0.17mg 0.34mg Cassava
Copper 0.039mg 0.1mg Cassava
Vitamin A 2IU 13IU Cassava
Vitamin E 0.02mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 20.6mg Cassava
Vitamin B1 0.046mg 0.087mg Cassava
Vitamin B2 0.027mg 0.048mg Cassava
Vitamin B3 0.116mg 0.854mg Cassava
Vitamin B5 0.123mg 0.107mg Onion
Vitamin B6 0.12mg 0.088mg Onion
Folate 19µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 1.9µg Cassava
Tryptophan 0.014mg 0.019mg Cassava
Threonine 0.021mg 0.028mg Cassava
Isoleucine 0.014mg 0.027mg Cassava
Leucine 0.025mg 0.039mg Cassava
Lysine 0.039mg 0.044mg Cassava
Methionine 0.002mg 0.011mg Cassava
Phenylalanine 0.025mg 0.026mg Cassava
Valine 0.021mg 0.035mg Cassava
Histidine 0.014mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.074g Onion
Monounsaturated Fat 0.013g 0.075g Cassava
Polyunsaturated fat 0.017g 0.048g Cassava

Which food is preferable for your diet?

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

People also compare

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
8
Onion
14
Cassava
Mineral Summary Score
8
Onion
14
Cassava

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
7%
Onion
8%
Cassava
Carbohydrates
9%
Onion
38%
Cassava
Fats
0%
Onion
1%
Cassava

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 79)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.54g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. 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.