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Brown sugar vs. Cassava — In-Depth Nutrition Comparison

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How are brown sugar and cassava different?

  • Brown sugar is richer in calcium and iron, while cassava is higher in vitamin C, manganese, vitamin B1, fiber, folate, and copper.
  • Cassava covers your daily need for vitamin C, 23% more than brown sugar.
  • Brown sugar contains 5 times more calcium than cassava. Brown sugar contains 83mg of calcium, while cassava contains 16mg.
  • Cassava has a higher glycemic index (94) than brown sugar (71).

Sugars, brown and Cassava, raw types were used in this article.

Infographic

Brown sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
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 more CalciumCalcium +418.8%
Contains more IronIron +163%
Contains more SeleniumSelenium +71.4%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +103.8%
Contains more CopperCopper +112.8%
Contains more ZincZinc +1033.3%
Contains more PhosphorusPhosphorus +575%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +500%

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Cassava
10
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 B5Vitamin B5 +23.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +676.4%
Contains more Vitamin B6Vitamin B6 +114.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
Contains more CholineCholine +930.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 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 CarbsCarbs +157.7%
Contains more ProteinProtein +1033.3%
Contains more FatsFats +∞%
Contains more WaterWater +4353.7%
Contains more OtherOther +37.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown sugar Cassava DV% diff.
Vitamin C 0mg 20.6mg 23%
Carbs 98.09g 38.06g 20%
Manganese 0.064mg 0.384mg 14%
Calories 380kcal 160kcal 11%
Fiber 0g 1.8g 7%
Folate 1µg 27µg 7%
Vitamin B1 0mg 0.087mg 7%
Calcium 83mg 16mg 7%
Iron 0.71mg 0.27mg 6%
Copper 0.047mg 0.1mg 6%
Vitamin B3 0.11mg 0.854mg 5%
Vitamin B2 0mg 0.048mg 4%
Choline 2.3mg 23.7mg 4%
Potassium 133mg 271mg 4%
Vitamin B6 0.041mg 0.088mg 4%
Zinc 0.03mg 0.34mg 3%
Magnesium 9mg 21mg 3%
Phosphorus 4mg 27mg 3%
Vitamin K 0µg 1.9µg 2%
Protein 0.12g 1.36g 2%
Sodium 28mg 14mg 1%
Vitamin B5 0.132mg 0.107mg 1%
Fructose 1.11g 1%
Selenium 1.2µg 0.7µg 1%
Vitamin E 0mg 0.19mg 1%
Fats 0g 0.28g 0%
Net carbs 98.09g 36.26g N/A
Sugar 97.02g 1.7g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0g 0.074g 0%
Monounsaturated fat 0g 0.075g 0%
Polyunsaturated fat 0g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown sugar 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
2%
Brown sugar
14%
Cassava
Minerals Daily Need Coverage Score
11%
Brown sugar
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 95.32g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.074g)
Which food is lower in glycemic index?
Brown sugar
Brown sugar is lower in glycemic index (difference - 23)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $0.2)
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.