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Shallot vs Cassava - In-Depth Nutrition Comparison

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Differences between Shallot and Cassava

  • Shallot has more Vitamin B6, Iron, and Fiber, while Cassava has more Vitamin C.
  • Shallot's daily need coverage for Vitamin B6 is 20% higher.
  • Cassava contains 5 times less Sugar than Shallot. Shallot contains 7.87g of Sugar, while Cassava contains 1.7g.

The food types used in this comparison are Shallots, raw and Cassava, raw.

Infographic

Shallot vs Cassava 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 Calcium +131.3%
Contains more Iron +344.4%
Contains more Phosphorus +122.2%
Contains more Potassium +23.2%
Contains less Sodium -14.3%
Contains more Zinc +17.6%
Contains more Copper +13.6%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +131.3%
Contains more Iron +344.4%
Contains more Phosphorus +122.2%
Contains more Potassium +23.2%
Contains less Sodium -14.3%
Contains more Zinc +17.6%
Contains more Copper +13.6%
Equal in Magnesium - 21

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 B5 +171%
Contains more Vitamin B6 +292%
Contains more Folate +25.9%
Contains more Vitamin A +225%
Contains more Vitamin E +375%
Contains more Vitamin C +157.5%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +327%
Contains more Vitamin K +137.5%
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +171%
Contains more Vitamin B6 +292%
Contains more Folate +25.9%
Contains more Vitamin A +225%
Contains more Vitamin E +375%
Contains more Vitamin C +157.5%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +327%
Contains more Vitamin K +137.5%

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

All nutrients comparison - raw data values

Nutrient Shallot Cassava Opinion
Net carbs 13.6g 36.26g Cassava
Protein 2.5g 1.36g Shallot
Fats 0.1g 0.28g Cassava
Carbs 16.8g 38.06g Cassava
Calories 72kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 7.87g 1.7g Cassava
Fiber 3.2g 1.8g Shallot
Calcium 37mg 16mg Shallot
Iron 1.2mg 0.27mg Shallot
Magnesium 21mg 21mg
Phosphorus 60mg 27mg Shallot
Potassium 334mg 271mg Shallot
Sodium 12mg 14mg Shallot
Zinc 0.4mg 0.34mg Shallot
Copper 0.088mg 0.1mg Cassava
Vitamin A 4IU 13IU Cassava
Vitamin E 0.04mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 20.6mg Cassava
Vitamin B1 0.06mg 0.087mg Cassava
Vitamin B2 0.02mg 0.048mg Cassava
Vitamin B3 0.2mg 0.854mg Cassava
Vitamin B5 0.29mg 0.107mg Shallot
Vitamin B6 0.345mg 0.088mg Shallot
Folate 34µg 27µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 0.8µg 1.9µg Cassava
Tryptophan 0.028mg 0.019mg Shallot
Threonine 0.098mg 0.028mg Shallot
Isoleucine 0.106mg 0.027mg Shallot
Leucine 0.149mg 0.039mg Shallot
Lysine 0.125mg 0.044mg Shallot
Methionine 0.027mg 0.011mg Shallot
Phenylalanine 0.081mg 0.026mg Shallot
Valine 0.11mg 0.035mg Shallot
Histidine 0.043mg 0.02mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.074g Shallot
Monounsaturated Fat 0.014g 0.075g Cassava
Polyunsaturated fat 0.039g 0.048g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Cassava
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
15
Shallot
14
Cassava
Mineral Summary Score
21
Shallot
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
15%
Shallot
8%
Cassava
Carbohydrates
17%
Shallot
38%
Cassava
Fats
0%
Shallot
1%
Cassava

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 6.17g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
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)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.