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Carrot vs Cassava - In-Depth Nutrition Comparison

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How are Carrot and Cassava different?

  • Carrot is richer in Vitamin A and Vitamin K, while Cassava is higher in Vitamin C, Manganese and Copper.
  • Carrot covers your daily need of Vitamin A 93% more than Cassava.
  • Carrot contains 7 times more Vitamin K than Cassava. Carrot contains 13.2µg of Vitamin K, while Cassava contains 1.9µg.
  • Cassava is lower in Sugars.

Carrots, raw and Cassava, raw types were used in this article.

Infographic

Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
Carrot
4
:
4
Cassava
Cassava
Contains more Iron +11.1%
Contains more Calcium +106.3%
Contains more Potassium +18.1%
Contains more Phosphorus +29.6%
Contains more Magnesium +75%
Contains more Copper +122.2%
Contains more Zinc +41.7%
Contains less Sodium -79.7%
Equal in Iron - 0.27
Carrot
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Cassava
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +11.1%
Contains more Calcium +106.3%
Contains more Potassium +18.1%
Contains more Phosphorus +29.6%
Contains more Magnesium +75%
Contains more Copper +122.2%
Contains more Zinc +41.7%
Contains less Sodium -79.7%
Equal in Iron - 0.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
Carrot
7
:
3
Cassava
Cassava
Contains more Vitamin A +128407.7%
Contains more Vitamin E +247.4%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +155.1%
Contains more Vitamin B6 +56.8%
Contains more Vitamin K +594.7%
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +31.8%
Contains more Folate +42.1%
Carrot
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Cassava
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin A +128407.7%
Contains more Vitamin E +247.4%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +155.1%
Contains more Vitamin B6 +56.8%
Contains more Vitamin K +594.7%
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +31.8%
Contains more Folate +42.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
98
Carrot
14
Cassava
Mineral Summary Score
13
Carrot
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Carrot
8%
Cassava
Carbohydrates
10%
Carrot
38%
Cassava
Fats
1%
Carrot
1%
Cassava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Cassava
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carrot Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 3.04g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 55mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carrot Cassava Opinion
Calories 41 160 Cassava
Protein 0.93 1.36 Cassava
Fats 0.24 0.28 Cassava
Vitamin C 5.9 20.6 Cassava
Carbs 9.58 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.27 Carrot
Calcium 33 16 Carrot
Potassium 320 271 Carrot
Magnesium 12 21 Cassava
Sugars 4.74 1.7 Cassava
Fiber 2.8 1.8 Carrot
Copper 0.045 0.1 Cassava
Zinc 0.24 0.34 Cassava
Starch 1.43 Carrot
Phosphorus 35 27 Carrot
Sodium 69 14 Cassava
Vitamin A 16706 13 Carrot
Vitamin E 0.66 0.19 Carrot
Vitamin D 0 0
Vitamin B1 0.066 0.087 Cassava
Vitamin B2 0.058 0.048 Carrot
Vitamin B3 0.983 0.854 Carrot
Vitamin B5 0.273 0.107 Carrot
Vitamin B6 0.138 0.088 Carrot
Vitamin B12 0 0
Vitamin K 13.2 1.9 Carrot
Folate 19 27 Cassava
Trans Fat 0 0
Saturated Fat 0.037 0.074 Carrot
Monounsaturated Fat 0.014 0.075 Cassava
Polyunsaturated fat 0.117 0.048 Carrot
Tryptophan 0.012 0.019 Cassava
Threonine 0.191 0.028 Carrot
Isoleucine 0.077 0.027 Carrot
Leucine 0.102 0.039 Carrot
Lysine 0.101 0.044 Carrot
Methionine 0.02 0.011 Carrot
Phenylalanine 0.061 0.026 Carrot
Valine 0.069 0.035 Carrot
Histidine 0.04 0.02 Carrot
Fructose 0.55 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.