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  6. Cassava vs. Vegetable

Cassava vs. Vegetable — In-Depth Nutrition Comparison

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How are Cassava and Vegetable different?

  • Cassava is richer in Vitamin C, while Vegetable is higher in Vitamin A RAE, Vitamin K, Fiber, Iron, and Vitamin B2.
  • Vegetable covers your daily need of Vitamin A RAE 24% more than Cassava.
  • Cassava contains 6 times more Vitamin C than Vegetable. Cassava contains 20.6mg of Vitamin C, while Vegetable contains 3.2mg.

Cassava, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Cassava vs Vegetable 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
5
:
5
Vegetable
Vegetable
Contains more Potassium +60.4%
Contains less Sodium -60%
Contains more Copper +20.5%
Contains more Selenium +133.3%
Contains more Calcium +56.3%
Contains more Iron +203.7%
Contains more Phosphorus +88.9%
Contains more Zinc +44.1%
Equal in Magnesium - 22
Equal in Manganese - 0.379
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Potassium +60.4%
Contains less Sodium -60%
Contains more Copper +20.5%
Contains more Selenium +133.3%
Contains more Calcium +56.3%
Contains more Iron +203.7%
Contains more Phosphorus +88.9%
Contains more Zinc +44.1%
Equal in Magnesium - 22
Equal in Manganese - 0.379

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
5
:
5
Vegetable
Vegetable
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Folate +42.1%
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
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +543.8%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +18.9%
Contains more Folate +42.1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
2
:
3
Vegetable
Vegetable
Contains more Fats +86.7%
Contains more Carbs +190.8%
Contains more Protein +110.3%
Contains more Water +39.5%
Equal in Other - 0.67
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +86.7%
Contains more Carbs +190.8%
Contains more Protein +110.3%
Contains more Water +39.5%
Equal in Other - 0.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Vegetable
Vegetable
Contains more Monounsaturated Fat +650%
Contains less Saturated Fat -58.1%
Contains more Polyunsaturated fat +50%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +650%
Contains less Saturated Fat -58.1%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Vegetable Opinion
Net carbs 36.26g 8.69g Cassava
Protein 1.36g 2.86g Vegetable
Fats 0.28g 0.15g Cassava
Carbs 38.06g 13.09g Cassava
Calories 160kcal 65kcal Cassava
Sugar 1.7g 3.12g Cassava
Fiber 1.8g 4.4g Vegetable
Calcium 16mg 25mg Vegetable
Iron 0.27mg 0.82mg Vegetable
Magnesium 21mg 22mg Vegetable
Phosphorus 27mg 51mg Vegetable
Potassium 271mg 169mg Cassava
Sodium 14mg 35mg Cassava
Zinc 0.34mg 0.49mg Vegetable
Copper 0.1mg 0.083mg Cassava
Manganese 0.384mg 0.379mg Cassava
Selenium 0.7µg 0.3µg Cassava
Vitamin A 13IU 4277IU Vegetable
Vitamin A RAE 1µg 214µg Vegetable
Vitamin E 0.19mg 0.38mg Vegetable
Vitamin C 20.6mg 3.2mg Cassava
Vitamin B1 0.087mg 0.071mg Cassava
Vitamin B2 0.048mg 0.12mg Vegetable
Vitamin B3 0.854mg 0.851mg Cassava
Vitamin B5 0.107mg 0.151mg Vegetable
Vitamin B6 0.088mg 0.074mg Cassava
Folate 27µg 19µg Cassava
Vitamin K 1.9µg 23.5µg Vegetable
Tryptophan 0.019mg 0.029mg Vegetable
Threonine 0.028mg 0.115mg Vegetable
Isoleucine 0.027mg 0.139mg Vegetable
Leucine 0.039mg 0.19mg Vegetable
Lysine 0.044mg 0.17mg Vegetable
Methionine 0.011mg 0.034mg Vegetable
Phenylalanine 0.026mg 0.12mg Vegetable
Valine 0.035mg 0.149mg Vegetable
Histidine 0.02mg 0.073mg Vegetable
Saturated Fat 0.074g 0.031g Vegetable
Monounsaturated Fat 0.075g 0.01g Cassava
Polyunsaturated fat 0.048g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
16%
Cassava
19%
Vegetable

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 - 28)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (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 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.
Which food is richer in vitamins?
?
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.