Nutrient Comparison: Onions VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Onions versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Onions vs Cassava:
- 14 ounces of Onions have 1.4 times more Vitamin B6 than Cassava.
- While 14 oz of Raw Cassava contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 7.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Onions.
- Both Onions and Cassava provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Onions have insufficient amounts of Vitamin B3
- Both Raw Onions as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Onions vs Cassava:
- 14 ounces of Onions have 1.4 times more Calcium and 1.5 times more Water than Cassava.
- While 14 oz of Raw Cassava contain 2.6 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 1.9 times more Potassium and 2 times more Zinc than Raw Onions.
- Both Onions and Cassava contain similar levels of Phosphorus per 14 ounces.
- 14 ounces of Onions lack sufficient amounts of Zinc
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Onions as well as Raw Cassava lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Onions have 2.5 times more Sugars than Cassava.
- While 14 oz of Raw Cassava contain 4 times more Energy and 4.1 times more Carbohydrate than Raw Onions.
- Both Onions and Cassava offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Onions provide inadequate amounts of Energy and Protein
- Both Raw Onions as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.