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Cassava vs Vegetable - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 1.42g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 21mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Vegetable
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
36
Vegetable
Mineral Summary Score
10
Cassava
12
Vegetable

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 Potassium +60.4%
Contains more Copper +20.5%
Contains less Sodium -60%
Contains more Iron +203.7%
Contains more Calcium +56.3%
Contains more Zinc +44.1%
Contains more Phosphorus +88.9%
Equal in Magnesium - 22
Contains more Potassium +60.4%
Contains more Copper +20.5%
Contains less Sodium -60%
Contains more Iron +203.7%
Contains more Calcium +56.3%
Contains more Zinc +44.1%
Contains more Phosphorus +88.9%
Equal in Magnesium - 22

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 +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Vitamin A +32800%
Contains more Vitamin E +100%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +41.1%
Contains more Vitamin K +1136.8%
Equal in Vitamin B3 - 0.851
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Vitamin A +32800%
Contains more Vitamin E +100%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +41.1%
Contains more Vitamin K +1136.8%
Equal in Vitamin B3 - 0.851

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 the food
Protein
8%
Cassava
17%
Vegetable
Carbohydrates
38%
Cassava
13%
Vegetable
Fats
1%
Cassava
1%
Vegetable

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Vegetable Opinion
Calories 160 65 Cassava
Protein 1.36 2.86 Vegetable
Fats 0.28 0.15 Cassava
Vitamin C 20.6 3.2 Cassava
Carbs 38.06 13.09 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.82 Vegetable
Calcium 16 25 Vegetable
Potassium 271 169 Cassava
Magnesium 21 22 Vegetable
Sugars 1.7 3.12 Vegetable
Fiber 1.8 4.4 Vegetable
Copper 0.1 0.083 Cassava
Zinc 0.34 0.49 Vegetable
Starch
Phosphorus 27 51 Vegetable
Sodium 14 35 Cassava
Vitamin A 13 4277 Vegetable
Vitamin E 0.19 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.087 0.071 Cassava
Vitamin B2 0.048 0.12 Vegetable
Vitamin B3 0.854 0.851 Cassava
Vitamin B5 0.107 0.151 Vegetable
Vitamin B6 0.088 0.074 Cassava
Vitamin B12 0 0
Vitamin K 1.9 23.5 Vegetable
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.074 0.031 Vegetable
Monounsaturated Fat 0.075 0.01 Cassava
Polyunsaturated fat 0.048 0.072 Vegetable
Tryptophan 0.019 0.029 Vegetable
Threonine 0.028 0.115 Vegetable
Isoleucine 0.027 0.139 Vegetable
Leucine 0.039 0.19 Vegetable
Lysine 0.044 0.17 Vegetable
Methionine 0.011 0.034 Vegetable
Phenylalanine 0.026 0.12 Vegetable
Valine 0.035 0.149 Vegetable
Histidine 0.02 0.073 Vegetable
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.