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Apple vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between apples and cassava?

  • Cassava is richer than apples in vitamin C, manganese, copper, folate, and vitamin B1.
  • Cassava's daily need coverage for vitamin C is 18% more.
  • The glycemic index of apples is lower.

We used Apples, raw, with skin and Cassava, raw types in this article.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +153.3%
Contains more IronIron +125%
Contains more CopperCopper +270.4%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +997.1%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin CVitamin C +347.8%
Contains more Vitamin B1Vitamin B1 +411.8%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B3Vitamin B3 +838.5%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +114.6%
Contains more FolateFolate +800%
Contains more CholineCholine +597.1%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Cassava DV% diff.
Vitamin C 4.6mg 20.6mg 18%
Manganese 0.035mg 0.384mg 15%
Copper 0.027mg 0.1mg 8%
Carbs 13.81g 38.06g 8%
Fructose 5.9g 7%
Folate 3µg 27µg 6%
Vitamin B1 0.017mg 0.087mg 6%
Calories 52kcal 160kcal 5%
Potassium 107mg 271mg 5%
Vitamin B3 0.091mg 0.854mg 5%
Choline 3.4mg 23.7mg 4%
Magnesium 5mg 21mg 4%
Vitamin B6 0.041mg 0.088mg 4%
Zinc 0.04mg 0.34mg 3%
Protein 0.26g 1.36g 2%
Iron 0.12mg 0.27mg 2%
Fiber 2.4g 1.8g 2%
Phosphorus 11mg 27mg 2%
Vitamin B2 0.026mg 0.048mg 2%
Calcium 6mg 16mg 1%
Selenium 0µg 0.7µg 1%
Sodium 1mg 14mg 1%
Vitamin B5 0.061mg 0.107mg 1%
Fats 0.17g 0.28g 0%
Net carbs 11.41g 36.26g N/A
Sugar 10.39g 1.7g N/A
Starch 0.05g 0%
Vitamin A 3µg 1µg 0%
Vitamin E 0.18mg 0.19mg 0%
Vitamin K 2.2µg 1.9µg 0%
Saturated fat 0.028g 0.074g 0%
Monounsaturated fat 0.007g 0.075g 0%
Polyunsaturated fat 0.051g 0.048g 0%
Tryptophan 0.001mg 0.019mg 0%
Threonine 0.006mg 0.028mg 0%
Isoleucine 0.006mg 0.027mg 0%
Leucine 0.013mg 0.039mg 0%
Lysine 0.012mg 0.044mg 0%
Methionine 0.001mg 0.011mg 0%
Phenylalanine 0.006mg 0.026mg 0%
Valine 0.012mg 0.035mg 0%
Histidine 0.005mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +43.4%
Contains more ProteinProtein +423.1%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +175.6%
Contains more OtherOther +210%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +971.4%
~equal in Polyunsaturated fat ~0.048g

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.