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Peppers vs. Cassava — In-Depth Nutrition Comparison

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The main differences between Peppers and Cassava

  • Peppers have more Vitamin C, Vitamin B6, Iron, Vitamin K, Copper, and Vitamin A RAE, however, Cassava have more Manganese.
  • Daily need coverage for Vitamin C from Peppers is 247% higher.
  • Cassava has 59 times less Vitamin A RAE than Peppers. Peppers have 59µg of Vitamin A RAE, while Cassava has 1µg.

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

Infographic

Peppers vs Cassava infographic
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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.
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%
Contains more Zinc +13.3%
Contains more Manganese +62%
Contains more Selenium +40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
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%
Contains more Zinc +13.3%
Contains more Manganese +62%
Contains more Selenium +40%

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.
:
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%
Contains more Vitamin B5 +75.4%
Contains more Folate +17.4%
Equal in Vitamin B1 - 0.087
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%
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 +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%
Contains more Vitamin B5 +75.4%
Contains more Folate +17.4%
Equal in Vitamin B1 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.1%
Contains more Water +47%
Contains more Fats +40%
Contains more Carbs +302.3%
Equal in Other - 0.62
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
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 +47.1%
Contains more Water +47%
Contains more Fats +40%
Contains more Carbs +302.3%
Equal in Other - 0.62

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers 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
90%
Peppers
14%
Cassava
Minerals Daily Need Coverage Score
22%
Peppers
16%
Cassava

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.