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  6. Pea vs. Cassava

Pea vs. Cassava — In-Depth Nutrition Comparison

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How are Pea and Cassava different?

  • Pea has more Vitamin B5, Vitamin K, Iron, Fiber, Vitamin B1, Phosphorus, Vitamin B6, Folate, Copper, and Vitamin B2 than Cassava.
  • Daily need coverage for Vitamin B5 from Pea is 3058% higher.
  • Pea contains 14 times more Vitamin K than Cassava. While Pea contains 25.9µg of Vitamin K, Cassava contains only 1.9µg.

Peas, green, cooked, boiled, drained, without salt and Cassava, raw are the varieties used in this article.

Infographic

Pea vs Cassava 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.
Pea
Pea
9
:
0
Cassava
Cassava
Contains more Calcium +68.8%
Contains more Iron +470.4%
Contains more Magnesium +85.7%
Contains more Phosphorus +333.3%
Contains less Sodium -78.6%
Contains more Zinc +250%
Contains more Copper +73%
Contains more Manganese +36.7%
Contains more Selenium +171.4%
Equal in Potassium - 271
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +68.8%
Contains more Iron +470.4%
Contains more Magnesium +85.7%
Contains more Phosphorus +333.3%
Contains less Sodium -78.6%
Contains more Zinc +250%
Contains more Copper +73%
Contains more Manganese +36.7%
Contains more Selenium +171.4%
Equal in Potassium - 271

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.
Pea
Pea
8
:
2
Cassava
Cassava
Contains more Vitamin A +6061.5%
Contains more Vitamin B1 +197.7%
Contains more Vitamin B2 +210.4%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +142890.7%
Contains more Vitamin B6 +145.5%
Contains more Folate +133.3%
Contains more Vitamin K +1263.2%
Contains more Vitamin E +35.7%
Contains more Vitamin C +45.1%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
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%
Contains more Vitamin A +6061.5%
Contains more Vitamin B1 +197.7%
Contains more Vitamin B2 +210.4%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +142890.7%
Contains more Vitamin B6 +145.5%
Contains more Folate +133.3%
Contains more Vitamin K +1263.2%
Contains more Vitamin E +35.7%
Contains more Vitamin C +45.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
Pea
3
:
2
Cassava
Cassava
Contains more Protein +294.1%
Contains more Water +30.5%
Contains more Other +48.4%
Contains more Fats +27.3%
Contains more Carbs +143.5%
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +294.1%
Contains more Water +30.5%
Contains more Other +48.4%
Contains more Fats +27.3%
Contains more Carbs +143.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
Pea
2
:
1
Cassava
Cassava
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +112.5%
Contains more Monounsaturated Fat +294.7%
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +112.5%
Contains more Monounsaturated Fat +294.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea Cassava Opinion
Net carbs 10.13g 36.26g Cassava
Protein 5.36g 1.36g Pea
Fats 0.22g 0.28g Cassava
Carbs 15.63g 38.06g Cassava
Calories 84kcal 160kcal Cassava
Fructose 0.41g Pea
Sugar 5.93g 1.7g Cassava
Fiber 5.5g 1.8g Pea
Calcium 27mg 16mg Pea
Iron 1.54mg 0.27mg Pea
Magnesium 39mg 21mg Pea
Phosphorus 117mg 27mg Pea
Potassium 271mg 271mg
Sodium 3mg 14mg Pea
Zinc 1.19mg 0.34mg Pea
Copper 0.173mg 0.1mg Pea
Manganese 0.525mg 0.384mg Pea
Selenium 1.9µg 0.7µg Pea
Vitamin A 801IU 13IU Pea
Vitamin A RAE 40µg 1µg Pea
Vitamin E 0.14mg 0.19mg Cassava
Vitamin C 14.2mg 20.6mg Cassava
Vitamin B1 0.259mg 0.087mg Pea
Vitamin B2 0.149mg 0.048mg Pea
Vitamin B3 2.021mg 0.854mg Pea
Vitamin B5 153mg 0.107mg Pea
Vitamin B6 0.216mg 0.088mg Pea
Folate 63µg 27µg Pea
Vitamin K 25.9µg 1.9µg Pea
Tryptophan 0.037mg 0.019mg Pea
Threonine 0.201mg 0.028mg Pea
Isoleucine 0.193mg 0.027mg Pea
Leucine 0.32mg 0.039mg Pea
Lysine 0.314mg 0.044mg Pea
Methionine 0.081mg 0.011mg Pea
Phenylalanine 0.198mg 0.026mg Pea
Valine 0.232mg 0.035mg Pea
Histidine 0.105mg 0.02mg Pea
Saturated Fat 0.039g 0.074g Pea
Monounsaturated Fat 0.019g 0.075g Cassava
Polyunsaturated fat 0.102g 0.048g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Cassava
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
798%
Pea
14%
Cassava
Minerals Daily Need Coverage Score
34%
Pea
16%
Cassava

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 4.23g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.