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  6. Carrot vs. Cassava

Carrot vs. Cassava — In-Depth Nutrition Comparison

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How are Carrot and Cassava different?

  • Carrot is richer in Vitamin A RAE, and Vitamin K, while Cassava is higher in Vitamin C, Manganese, and Copper.
  • Carrot covers your daily need of Vitamin A RAE 93% more than Cassava.
  • Carrot contains 7 times more Vitamin K than Cassava. Carrot contains 13.2µg of Vitamin K, while Cassava contains 1.9µg.
  • Cassava is lower in Sugar.

Carrots, raw and Cassava, raw types were used in this article.

Infographic

Carrot 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.
Carrot
Carrot
4
:
6
Cassava
Cassava
Contains more Calcium +106.3%
Contains more Iron +11.1%
Contains more Phosphorus +29.6%
Contains more Potassium +18.1%
Contains more Magnesium +75%
Contains less Sodium -79.7%
Contains more Zinc +41.7%
Contains more Copper +122.2%
Contains more Manganese +168.5%
Contains more Selenium +600%
Equal in Iron - 0.27
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +106.3%
Contains more Iron +11.1%
Contains more Phosphorus +29.6%
Contains more Potassium +18.1%
Contains more Magnesium +75%
Contains less Sodium -79.7%
Contains more Zinc +41.7%
Contains more Copper +122.2%
Contains more Manganese +168.5%
Contains more Selenium +600%
Equal in Iron - 0.27

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.
Carrot
Carrot
7
:
3
Cassava
Cassava
Contains more Vitamin A +128407.7%
Contains more Vitamin E +247.4%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +155.1%
Contains more Vitamin B6 +56.8%
Contains more Vitamin K +594.7%
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +31.8%
Contains more Folate +42.1%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Cassava
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 A +128407.7%
Contains more Vitamin E +247.4%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +155.1%
Contains more Vitamin B6 +56.8%
Contains more Vitamin K +594.7%
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +31.8%
Contains more Folate +42.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Cassava
Cassava
Contains more Water +47.9%
Contains more Other +54.8%
Contains more Protein +46.2%
Contains more Fats +16.7%
Contains more Carbs +297.3%
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +47.9%
Contains more Other +54.8%
Contains more Protein +46.2%
Contains more Fats +16.7%
Contains more Carbs +297.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Cassava
Cassava
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +143.8%
Contains more Monounsaturated Fat +435.7%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +143.8%
Contains more Monounsaturated Fat +435.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Carrot Cassava Opinion
Net carbs 6.78g 36.26g Cassava
Protein 0.93g 1.36g Cassava
Fats 0.24g 0.28g Cassava
Carbs 9.58g 38.06g Cassava
Calories 41kcal 160kcal Cassava
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 1.7g Cassava
Fiber 2.8g 1.8g Carrot
Calcium 33mg 16mg Carrot
Iron 0.3mg 0.27mg Carrot
Magnesium 12mg 21mg Cassava
Phosphorus 35mg 27mg Carrot
Potassium 320mg 271mg Carrot
Sodium 69mg 14mg Cassava
Zinc 0.24mg 0.34mg Cassava
Copper 0.045mg 0.1mg Cassava
Manganese 0.143mg 0.384mg Cassava
Selenium 0.1µg 0.7µg Cassava
Vitamin A 16706IU 13IU Carrot
Vitamin A RAE 835µg 1µg Carrot
Vitamin E 0.66mg 0.19mg Carrot
Vitamin C 5.9mg 20.6mg Cassava
Vitamin B1 0.066mg 0.087mg Cassava
Vitamin B2 0.058mg 0.048mg Carrot
Vitamin B3 0.983mg 0.854mg Carrot
Vitamin B5 0.273mg 0.107mg Carrot
Vitamin B6 0.138mg 0.088mg Carrot
Folate 19µg 27µg Cassava
Vitamin K 13.2µg 1.9µg Carrot
Tryptophan 0.012mg 0.019mg Cassava
Threonine 0.191mg 0.028mg Carrot
Isoleucine 0.077mg 0.027mg Carrot
Leucine 0.102mg 0.039mg Carrot
Lysine 0.101mg 0.044mg Carrot
Methionine 0.02mg 0.011mg Carrot
Phenylalanine 0.061mg 0.026mg Carrot
Valine 0.069mg 0.035mg Carrot
Histidine 0.04mg 0.02mg Carrot
Saturated Fat 0.037g 0.074g Carrot
Monounsaturated Fat 0.014g 0.075g Cassava
Polyunsaturated fat 0.117g 0.048g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
98%
Carrot
14%
Cassava
Minerals Daily Need Coverage Score
12%
Carrot
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 55mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.