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  6. Cassava vs. Peppers

Cassava vs. Peppers — In-Depth Nutrition Comparison

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The main differences between Cassava and Peppers

  • Cassava has more Manganese, however, Peppers has more Vitamin C, Vitamin B6, Iron, Vitamin K, Copper, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Peppers is 247% higher.
  • Peppers have 2 times less Choline than Cassava. Cassava has 23.7mg of Choline, while Peppers have 11.1mg.

Food types used in this article are Cassava, raw and Peppers, hot chili, green, raw.

Infographic

Cassava vs Peppers 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.
Cassava
Cassava
3
:
7
Peppers
Peppers
Contains more Zinc +13.3%
Contains more Manganese +62%
Contains more Selenium +40%
Contains more Calcium +12.5%
Contains more Iron +344.4%
Contains more Magnesium +19%
Contains more Phosphorus +70.4%
Contains more Potassium +25.5%
Contains less Sodium -50%
Contains more Copper +74%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Zinc +13.3%
Contains more Manganese +62%
Contains more Selenium +40%
Contains more Calcium +12.5%
Contains more Iron +344.4%
Contains more Magnesium +19%
Contains more Phosphorus +70.4%
Contains more Potassium +25.5%
Contains less Sodium -50%
Contains more Copper +74%

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.
Cassava
Cassava
2
:
8
Peppers
Peppers
Contains more Vitamin B5 +75.4%
Contains more Folate +17.4%
Contains more Vitamin A +8969.2%
Contains more Vitamin E +263.2%
Contains more Vitamin C +1077.2%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +652.6%
Equal in Vitamin B1 - 0.09
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B5 +75.4%
Contains more Folate +17.4%
Contains more Vitamin A +8969.2%
Contains more Vitamin E +263.2%
Contains more Vitamin C +1077.2%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +11.2%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +652.6%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
3
:
2
Peppers
Peppers
Contains more Fats +40%
Contains more Carbs +302.3%
Contains more Protein +47.1%
Contains more Water +47%
Equal in Other - 0.6
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Fats +40%
Contains more Carbs +302.3%
Contains more Protein +47.1%
Contains more Water +47%
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Peppers
Peppers
Contains more Monounsaturated Fat +581.8%
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +127.1%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +581.8%
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +127.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Peppers Opinion
Net carbs 36.26g 7.96g Cassava
Protein 1.36g 2g Peppers
Fats 0.28g 0.2g Cassava
Carbs 38.06g 9.46g Cassava
Calories 160kcal 40kcal Cassava
Sugar 1.7g 5.1g Cassava
Fiber 1.8g 1.5g Cassava
Calcium 16mg 18mg Peppers
Iron 0.27mg 1.2mg Peppers
Magnesium 21mg 25mg Peppers
Phosphorus 27mg 46mg Peppers
Potassium 271mg 340mg Peppers
Sodium 14mg 7mg Peppers
Zinc 0.34mg 0.3mg Cassava
Copper 0.1mg 0.174mg Peppers
Manganese 0.384mg 0.237mg Cassava
Selenium 0.7µg 0.5µg Cassava
Vitamin A 13IU 1179IU Peppers
Vitamin A RAE 1µg 59µg Peppers
Vitamin E 0.19mg 0.69mg Peppers
Vitamin C 20.6mg 242.5mg Peppers
Vitamin B1 0.087mg 0.09mg Peppers
Vitamin B2 0.048mg 0.09mg Peppers
Vitamin B3 0.854mg 0.95mg Peppers
Vitamin B5 0.107mg 0.061mg Cassava
Vitamin B6 0.088mg 0.278mg Peppers
Folate 27µg 23µg Cassava
Vitamin K 1.9µg 14.3µg Peppers
Tryptophan 0.019mg 0.026mg Peppers
Threonine 0.028mg 0.074mg Peppers
Isoleucine 0.027mg 0.065mg Peppers
Leucine 0.039mg 0.105mg Peppers
Lysine 0.044mg 0.089mg Peppers
Methionine 0.011mg 0.024mg Peppers
Phenylalanine 0.026mg 0.062mg Peppers
Valine 0.035mg 0.084mg Peppers
Histidine 0.02mg 0.041mg Peppers
Saturated Fat 0.074g 0.021g Peppers
Monounsaturated Fat 0.075g 0.011g Cassava
Polyunsaturated fat 0.048g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
16%
Cassava
22%
Peppers

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 84)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 3.4g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.