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Olive vs Cassava - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Olive
Olive is lower in glycemic index (difference - 59)
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 1.7g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.3)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 1.341g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 721mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Olive Cassava
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Cassava
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
5
Olive
14
Cassava
Mineral Summary Score
27
Olive
10
Cassava

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
Olive
3
:
Contains more Iron +1122.2%
Contains more Calcium +450%
Contains more Copper +151%
Contains more Potassium +3287.5%
Contains more Magnesium +425%
Contains more Zinc +54.5%
Contains more Phosphorus +800%
Contains less Sodium -98.1%
Contains more Iron +1122.2%
Contains more Calcium +450%
Contains more Copper +151%
Contains more Potassium +3287.5%
Contains more Magnesium +425%
Contains more Zinc +54.5%
Contains more Phosphorus +800%
Contains less Sodium -98.1%

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
Olive
2
:
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2208.1%
Contains more Vitamin B5 +613.3%
Contains more Vitamin B6 +877.8%
Contains more Vitamin K +35.7%
Contains more Vitamin A +3000%
Contains more Vitamin E +768.4%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2800%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2208.1%
Contains more Vitamin B5 +613.3%
Contains more Vitamin B6 +877.8%
Contains more Vitamin K +35.7%

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
5%
Olive
8%
Cassava
Carbohydrates
6%
Olive
38%
Cassava
Fats
49%
Olive
1%
Cassava

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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 Olive Cassava Opinion
Calories 115 160 Cassava
Protein 0.84 1.36 Cassava
Fats 10.68 0.28 Olive
Vitamin C 0.9 20.6 Cassava
Carbs 6.26 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.27 Olive
Calcium 88 16 Olive
Potassium 8 271 Cassava
Magnesium 4 21 Cassava
Sugars 0 1.7 Cassava
Fiber 3.2 1.8 Olive
Copper 0.251 0.1 Olive
Zinc 0.22 0.34 Cassava
Starch
Phosphorus 3 27 Cassava
Sodium 735 14 Cassava
Vitamin A 403 13 Olive
Vitamin E 1.65 0.19 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.087 Cassava
Vitamin B2 0 0.048 Cassava
Vitamin B3 0.037 0.854 Cassava
Vitamin B5 0.015 0.107 Cassava
Vitamin B6 0.009 0.088 Cassava
Vitamin B12 0 0
Vitamin K 1.4 1.9 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 1.415 0.074 Cassava
Monounsaturated Fat 7.888 0.075 Olive
Polyunsaturated fat 0.911 0.048 Olive
Tryptophan 0.019 Cassava
Threonine 0.026 0.028 Cassava
Isoleucine 0.031 0.027 Olive
Leucine 0.05 0.039 Olive
Lysine 0.032 0.044 Cassava
Methionine 0.012 0.011 Olive
Phenylalanine 0.029 0.026 Olive
Valine 0.038 0.035 Olive
Histidine 0.023 0.02 Olive
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.