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Welsh onion vs Cassava - In-Depth Nutrition Comparison

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What are the differences between Welsh onion and Cassava?

  • Welsh onion is higher in Vitamin K, Iron, and Vitamin C, yet Cassava is higher in Manganese.
  • Welsh onion's daily need coverage for Vitamin K is 160% more.
  • Welsh onion has 5 times more Iron than Cassava. While Welsh onion has 1.22mg of Iron, Cassava has only 0.27mg.

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

Infographic

Welsh onion 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 Iron +351.9%
Contains more Calcium +12.5%
Contains more Zinc +52.9%
Contains more Phosphorus +81.5%
Contains more Potassium +27.8%
Contains more Copper +42.9%
Contains less Sodium -17.6%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +351.9%
Contains more Calcium +12.5%
Contains more Zinc +52.9%
Contains more Phosphorus +81.5%
Contains more Potassium +27.8%
Contains more Copper +42.9%
Contains less Sodium -17.6%
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 C +31.1%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin K +10078.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +22.2%
Contains more Folate +68.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +31.1%
Contains more Vitamin A +8823.1%
Contains more Vitamin E +168.4%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin K +10078.9%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +22.2%
Contains more Folate +68.8%

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
61
Welsh onion
14
Cassava
Mineral Summary Score
18
Welsh 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
11%
Welsh onion
8%
Cassava
Carbohydrates
7%
Welsh onion
38%
Cassava
Fats
2%
Welsh onion
1%
Cassava

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.
Welsh onion Cassava
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Welsh onion Cassava Opinion
Calories 34 160 Cassava
Protein 1.9 1.36 Welsh onion
Fats 0.4 0.28 Welsh onion
Vitamin C 27 20.6 Welsh onion
Net carbs 4.099999904632568 36.2599983215332 Cassava
Carbs 6.5 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.27 Welsh onion
Calcium 18 16 Welsh onion
Potassium 212 271 Cassava
Magnesium 23 21 Welsh onion
Sugar 2.18 1.7 Cassava
Fiber 2.4 1.8 Welsh onion
Copper 0.07 0.1 Cassava
Zinc 0.52 0.34 Welsh onion
Starch
Phosphorus 49 27 Welsh onion
Sodium 17 14 Cassava
Vitamin A 1160 13 Welsh onion
Vitamin E 0.51 0.19 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.087 Cassava
Vitamin B2 0.09 0.048 Welsh onion
Vitamin B3 0.4 0.854 Cassava
Vitamin B5 0.169 0.107 Welsh onion
Vitamin B6 0.072 0.088 Cassava
Vitamin B12 0 0
Vitamin K 193.4 1.9 Welsh onion
Folate 16 27 Cassava
Trans Fat 0 0
Saturated Fat 0.067 0.074 Welsh onion
Monounsaturated Fat 0.056 0.075 Cassava
Polyunsaturated fat 0.156 0.048 Welsh onion
Tryptophan 0.021 0.019 Welsh onion
Threonine 0.074 0.028 Welsh onion
Isoleucine 0.081 0.027 Welsh onion
Leucine 0.113 0.039 Welsh onion
Lysine 0.095 0.044 Welsh onion
Methionine 0.021 0.011 Welsh onion
Phenylalanine 0.061 0.026 Welsh onion
Valine 0.084 0.035 Welsh onion
Histidine 0.033 0.02 Welsh onion
Fructose

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.