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Cassava vs. Ginger — In-Depth Nutrition Comparison

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Significant differences between Cassava and Ginger

  • Cassava has more Vitamin C, Manganese, and Vitamin B1, however, Ginger is richer in Copper, Vitamin B6, and Magnesium.
  • Cassava covers your daily Vitamin C needs 17% more than Ginger.
  • Ginger has 3 times less Vitamin B1 than Cassava. Cassava has 0.087mg of Vitamin B1, while Ginger has 0.025mg.

Specific food types used in this comparison are Cassava, raw and Ginger root, raw.

Infographic

Cassava vs Ginger 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.
:
6
Ginger
Contains more Manganese +67.7%
Contains more Iron +122.2%
Contains more Magnesium +104.8%
Contains more Phosphorus +25.9%
Contains more Potassium +53.1%
Contains more Copper +126%
Equal in Calcium - 16
Equal in Sodium - 13
Equal in Zinc - 0.34
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Manganese +67.7%
Contains more Iron +122.2%
Contains more Magnesium +104.8%
Contains more Phosphorus +25.9%
Contains more Potassium +53.1%
Contains more Copper +126%
Equal in Calcium - 16
Equal in Sodium - 13
Equal in Zinc - 0.34
Equal in Selenium - 0.7

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.
:
3
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin C +312%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +13.9%
Contains more Folate +145.5%
Contains more Vitamin K +1800%
Contains more Vitamin E +36.8%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +81.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +312%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +13.9%
Contains more Folate +145.5%
Contains more Vitamin K +1800%
Contains more Vitamin E +36.8%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Ginger
Contains more Carbs +114.2%
Contains more Protein +33.8%
Contains more Fats +167.9%
Contains more Water +32.2%
Contains more Other +24.2%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Carbs +114.2%
Contains more Protein +33.8%
Contains more Fats +167.9%
Contains more Water +32.2%
Contains more Other +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Ginger
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +105.3%
Contains more Polyunsaturated fat +220.8%
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +105.3%
Contains more Polyunsaturated fat +220.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Ginger Opinion
Net carbs 36.26g 15.77g Cassava
Protein 1.36g 1.82g Ginger
Fats 0.28g 0.75g Ginger
Carbs 38.06g 17.77g Cassava
Calories 160kcal 80kcal Cassava
Sugar 1.7g 1.7g
Fiber 1.8g 2g Ginger
Calcium 16mg 16mg
Iron 0.27mg 0.6mg Ginger
Magnesium 21mg 43mg Ginger
Phosphorus 27mg 34mg Ginger
Potassium 271mg 415mg Ginger
Sodium 14mg 13mg Ginger
Zinc 0.34mg 0.34mg
Copper 0.1mg 0.226mg Ginger
Manganese 0.384mg 0.229mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.26mg Ginger
Vitamin C 20.6mg 5mg Cassava
Vitamin B1 0.087mg 0.025mg Cassava
Vitamin B2 0.048mg 0.034mg Cassava
Vitamin B3 0.854mg 0.75mg Cassava
Vitamin B5 0.107mg 0.203mg Ginger
Vitamin B6 0.088mg 0.16mg Ginger
Folate 27µg 11µg Cassava
Vitamin K 1.9µg 0.1µg Cassava
Tryptophan 0.019mg 0.012mg Cassava
Threonine 0.028mg 0.036mg Ginger
Isoleucine 0.027mg 0.051mg Ginger
Leucine 0.039mg 0.074mg Ginger
Lysine 0.044mg 0.057mg Ginger
Methionine 0.011mg 0.013mg Ginger
Phenylalanine 0.026mg 0.045mg Ginger
Valine 0.035mg 0.073mg Ginger
Histidine 0.02mg 0.03mg Ginger
Saturated Fat 0.074g 0.203g Cassava
Monounsaturated Fat 0.075g 0.154g Ginger
Polyunsaturated fat 0.048g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Ginger
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
14%
Cassava
9%
Ginger
Minerals Daily Need Coverage Score
16%
Cassava
23%
Ginger

Comparison summary

Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 84)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (1.7 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.