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Blueberry vs. Cassava — In-Depth Nutrition Comparison

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The main differences between blueberries and cassava

  • Blueberries have more vitamin K; however, cassava has more vitamin C, potassium, and folate.
  • Daily need coverage for vitamin K for blueberries is 14% higher.
  • Cassava has 6 times less sugar than blueberries. Blueberries have 9.96g of sugar, while cassava has 1.7g.
  • Cassava has a higher glycemic index than blueberries.

Food types used in this article are Blueberries, raw and Cassava, raw.

Infographic

Blueberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 +250%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +251.9%
Contains more CopperCopper +75.4%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +600%
~equal in Iron ~0.27mg

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.
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 EVitamin E +200%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin KVitamin K +915.8%
Contains more Vitamin CVitamin C +112.4%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin B6Vitamin B6 +69.2%
Contains more FolateFolate +350%
Contains more CholineCholine +295%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 FatsFats +17.9%
Contains more WaterWater +41.1%
Contains more ProteinProtein +83.8%
Contains more CarbsCarbs +162.7%
Contains more OtherOther +169.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 Poly. FatPolyunsaturated fat +204.2%
Contains more Mono. FatMonounsaturated fat +59.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Cassava DV% diff.
Vitamin K 19.3µg 1.9µg 15%
Vitamin C 9.7mg 20.6mg 12%
Carbs 14.49g 38.06g 8%
Fructose 4.97g 6%
Potassium 77mg 271mg 6%
Folate 6µg 27µg 5%
Copper 0.057mg 0.1mg 5%
Calories 57kcal 160kcal 5%
Vitamin B1 0.037mg 0.087mg 4%
Magnesium 6mg 21mg 4%
Vitamin E 0.57mg 0.19mg 3%
Choline 6mg 23.7mg 3%
Vitamin B3 0.418mg 0.854mg 3%
Vitamin B6 0.052mg 0.088mg 3%
Zinc 0.16mg 0.34mg 2%
Manganese 0.336mg 0.384mg 2%
Fiber 2.4g 1.8g 2%
Phosphorus 12mg 27mg 2%
Calcium 6mg 16mg 1%
Sodium 1mg 14mg 1%
Polyunsaturated fat 0.146g 0.048g 1%
Selenium 0.1µg 0.7µg 1%
Protein 0.74g 1.36g 1%
Vitamin B2 0.041mg 0.048mg 1%
Fats 0.33g 0.28g 0%
Net carbs 12.09g 36.26g N/A
Iron 0.28mg 0.27mg 0%
Sugar 9.96g 1.7g N/A
Starch 0.03g 0%
Vitamin A 3µg 1µg 0%
Vitamin B5 0.124mg 0.107mg 0%
Saturated fat 0.028g 0.074g 0%
Monounsaturated fat 0.047g 0.075g 0%
Tryptophan 0.003mg 0.019mg 0%
Threonine 0.02mg 0.028mg 0%
Isoleucine 0.023mg 0.027mg 0%
Leucine 0.044mg 0.039mg 0%
Lysine 0.013mg 0.044mg 0%
Methionine 0.012mg 0.011mg 0%
Phenylalanine 0.026mg 0.026mg 0%
Valine 0.031mg 0.035mg 0%
Histidine 0.011mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Blueberry
14%
Cassava
Minerals Daily Need Coverage Score
10%
Blueberry
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 8.26g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.1)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.